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Success Requires Action

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“If more information was the answer, then we’d all be billionaires with perfect abs.” – Derek Sivers

I love this quote. In the fitness industry information is everywhere. But how can there be so much information yet we struggle so much with maintaining our health? A lot of it is contradicting information and it all just becomes confusing. But is more information really what you need? Most likely it is not. What you need is to take action! Knowledge without action is worthless. It’s easy to get caught up in the information gathering stage, trying to figure out what the perfect workout is going to be and the perfect diet to go along with it. Meanwhile all this time that goes by could have been spent actually getting moving, and maybe instead of trying to change your diet completely you just start making smarter choices that you already know are better for you.

Success in fitness and health comes from consistent action. Yes, having a great workout program helps, but if you don’t actually do it you will get nowhere. I think sometimes we hold out for that one magic solution that will give us all the results we want with the least amount of effort and unfortunately that just doesn’t exist and it never will.

Keep it simple by applying these few ideas into your life and start reaping the rewards of your efforts!

1. Exercise by lifting heavy (for your abilities) weights 2 or 3 days per week.

2. Try to get your heart rate up daily by being active. That could be walking, biking, gardening or anything that is keeping you moving. 

3. Eat small meals often throughout the day. Always include a protein source and try to eat lots of vegetables. 

4. Limit sugary and processed foods. 

5. Drink mostly water.

That’s it. If you can apply these simple principles regularly into your lifestyle, you will feel, look and perform better then ever! Guaranteed!

No need to complicate things.

4 Keys To Achieving Optimal Wellness in 2020

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If you are looking to become the best version of yourself this year, try implementing as many of these key principles into your daily and weekly routines as you can. Start with one of them, schedule it as part of your regular routine, get consistent with it and then add another. Don’t overwhelm yourself adding all of them at once and understand that adding even just one of these ideas into your regular routine will have a positive impact on your health and well being.

There are no magic potions here, but these are all simple ideas that most of us know we should be doing, it’s just a matter of doing them and doing them consistently.

Here we go:

  • Move More, Sit Less

It’s no secret that replacing sitting time with more movement time will have positive results to our health. Again, we just have to do it. Try to set a goal of sitting for less then 3 hours a day, and when you are sitting at work to get up at least once every hour to walk around and move to break up the sitting time.

You can also track your steps and try to hit a daily goal of 10,000 steps to ensure you are moving enough.

  • Get Regular Exercise

Try for 3-5 cardio sessions a week which can be any activity that maintains an elevated heart rate for at least 20 minutes. Walking, biking, the gym, skating. Pick something you enjoy.

Strength train 2-3 times per week. Keeping your muscles strong is one of the most important things you can do for long term health, independence and confidence. Make sure you are getting all major muscle groups.

Stretch daily if you can. Keeping good range of motion helps you move better and stay injury free.

  • Rest

The body adapts and recovers while you rest, not while you work so make sure you are getting enough rest. Try to get 7-8 hours of sleep each night, schedule regular rest days and even take a vacation once in a while to get away from the day to day stresses and focus on relaxing and resting.

  • Eat Well

Eat mostly minimally processed food, preferably real, whole foods. Eat lots of vegetables, get enough protein and limit your sugar intake. Make sure you control your portion sizes and eat regularly to maintain good energy levels throughout the day. (Eat Smart, Eat Often, Eat Small!)

That’s it. Start implementing these principles into your regular routine and reap the rewards in 2020!