- Listen to your body.
- Move often… move with intent.
- Nail the basics… Don’t get wrapped up in the minutiae. Success is about mastering fundamentals.
- Self-talk is powerful. Use “I choose/choose not to” rather than “I have to/can’t”. This is the genesis of personal accountability and sustainable health.
- Your thoughts and your environment shape your behavior. Nurture them and use them to your advantage.
- Have an exercise and nutrition mission statement. Having a clear idea of why you are doing what you do will solidify your habits as your core values – rather than just abstract thoughts.
- Slow down… enjoy, savor and nurture the process of preparing and eating food.
- Write down what you eat. Be specific and honest. Food logging creates instant self-awareness and accountability.
- All diets work (or fail): What “works” is consistent adherence. Find an eating pattern that is nutrient-dense while providing just enough calories to support your activities.
- Fat loss simplified: Get in a deficit and get adequate protein – the rest is details.
- You don’t need to “cleanse” or “detox” – your organs do a wonderful job of that.
- Eating 6x per day can work well… so can eating only 3x per day. Customize your meal frequency to suit your lifestyle.
- Learn 3-4 good healthy and quick recipes. These can be your go-to meals when in a pinch.
- Set aside 7-10 minutes every morning to prepare food for the day.
- To help organize your eating – try designating foods on different nights to simplify things; ie. Meatless Monday, chicken on Tuesday, fish on Wednesday, etc…
- Hit a grocery store at lunch or on the way home rather than a drive-through. This also applies for road trips.
- No single food (or category of foods) makes you fat and no single food (or category of foods) will make you thin.
- Learn the difference between “hunger“ and “appetite”. Hunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point.
- Moderation: It’s less than you think it is.
- There is no universally-decided-upon definition of “clean eating.” Strive to eat well most of the time and allow for occasional indulgences and “dirty” foods. Try not to categorize foods as “good” and “bad.”
- You will never regret working out once it’s done. You will, however regret skipping it.
- Attack your weaknesses and challenge yourself.
- Comparison is the thief of joy. You are unique and you and you alone should be your only barometer.
- Training for strength is your front-line intervention for health benefits. Make it your foundational form of exercise.
- If you are capable of moving faster – DO IT! You will gain more benefit in a shorter period of time.
- Yoga and Pilates can be effective but if your goal is fat loss or performance-based – they should be “extra’s” when you’ve done your strength/metabolic/cardio work.
- Foam rollers, muscle rollers and other myofascial release tools are your friends. Make them part of every workout.
- Have only 10 minutes for a workout? Spend 2-3 minutes on mobility/warm-up then jump into a metabolic circuit. Pick 2-6 exercises multi-joint exercises and repeat – little-to-no rest.
- Be aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is AT LEAST half the battle.
- Do something daily for your posture and mobility. This may be as simple as getting away from your desk more frequently.
- Treat workouts like work commitments in that they are set in stone. Take this a step further, however and treat your training sessions like “rewards” for a day of work.
- Enter into and re-commit to your health journey knowing that it won’t be easy.
- Definition of insanity? Doing the same things this year as you did last year and expecting a different result.
- Work out because you love your body – not because you hate it.
- Educate yourself: Read, absorb and apply the information to your situation.
- 2 bad days can ruin 5 good ones: Use your weekends to capitalize on healthy living instead of an excuse to “let lose”.
- Your true test is not keeping on track when you are motivated and life is smooth but rather keeping at it when life throws you curve balls and you don’t feel motivated.
- Long-term success often comes down to preventing lapses from turning into full-blown re-lapses. You will slip and stumble. Get back up – as many times as it takes.
- A new body won’t change who you are as a person. It is not a missing link to happiness or fulfillment. It IS, however, capable of many amazing physical and psychological benefits that can make you feel better about whom you already are and what you are capable of.
- Have fun… no matter what your path, learn to be process-oriented rather than product oriented. Enjoy the journey and don’t put much stock in the “when.”
Let’s hear it from you, have anything to add? Post it in the comments below!
KB Deadlift – 5×5
20 Slam Balls
20 DB Rows (35/20)
7 Wall Walks
20 Double Unders