In this “new normal,” it’s more important than ever to not overcomplicate things. Simpler is always better. As we begin a new year, here are 5 things to think about that will help you not only avoid losing your strength, fitness and health, but make gains in every area.
Hint: It’s not as complicated or difficult as you think …
Many of these may be obvious for you. But I believe in not assuming anything and sometimes its refreshing to get back to basics and be reminded so we have a solid foundation to start fresh.
Drink More Water: For the average adult, 8 cups (64 oz.) per day is a minimum; half your bodyweight in ounces is ideal. If you struggle to get the minimum, start there. And be sure to track your success each day. This is most easily accomplished by keeping a water bottle near you. If you see it you will drink it. If you don’t you will forget about it. And I don’t want you chugging 50 oz. of water at night just to hit your goal. Steady consumption throughout the day.
Get More Sleep: To look and feel your best, 7 hours is the minimum. If you struggle to get that much, start there and focus on spending at least 7 hours in bed each night. Here are some simple tips for improving your sleep environment.
Move A Little More: Working out 7 days a week was never a requirement for being healthy. It’s never been true, and it’s not true now. Aim for 3-5 workouts a week — 2-3 strength-based workouts and 1-2 cardio-based. Or, try for 20 minutes of movement a day, including getting outside and going for walks.
Have a method to track your success so you stay accountable (planner, notebook, note-taking app, etc.). If your first thought here was “I’m too busy”, I say NOT. Put it on your calendar like a meeting. Make it a priority and get it done. You do it for other things less important. So, move this one to the top. If you need a 4-minute no excuse workout, try this one Workout with the Coach.
Eat A Little Better: Going from pizza and chips to a 100% clean diet overnight often results in frustrating and reverting to old habits after a couple of weeks.
Ask yourself, “How can I make this meal 1% better?” Swap out a starch for more veggies, for example. If you like, take pictures of your meals for three days and send them to me; I’m happy to take a look and give you feedback.
1 small change each time adds up fast for massive success.
Be Kind to Yourself: Celebrate your successes and don’t beat yourself up over the failures. Each day do something kind to yourself and to others.
Remember, success is a compilation of small decisions executed consistently. There’s no need to make it more complicated than that.
