In a world of too much information, focus on the big rocks of health and fitness. Do you feel overwhelmed with the amount of health and fitness information coming to you daily? Do you find yourself jumping from program to program trying to find the perfect fit? Are you confused with all the conflicting information that is presented to you? Eat carbs, don't eat carbs, limit fat, go Keto, eat every 2-3 hours, only eat 3 meals per day, skip breakfast, fast. Isn't breakfast the most important meal of the day? Hmmm? I could go on and on. These are just some of the conflicting things you hear daily that can drive you insane. It's know wonder you are confused.
With more and more information coming at you faster than your brain can process, your brain can panic and freeze halting all action. You are then overwhelmed and stuck. What are you to do? You focus on the big rocks, the essentials for your success. The things listed above are the small rocks. You have to master the basics, fill your jar with the bigger rocks before you start filling it up with the smaller ones.
The Big Rocks of Health and Fitness:
Energy Balance does Matter - The amount of calories you take in versus the amount of calories you burn will determine if you lose weight, maintain weight or gain weight. If you are trying to lose weight and are having trouble doing so, take a closer look at the amount of calories you are taking in. Are you eating only until you are satisfied? Are you always walking away from the table feeling stuffed? Are your portion sizes under control? Snacking between meals? How about that late night snack? These are all things that can be adjusted for to decrease your caloric intake throughout the day to help with your weight loss efforts.
Eat Mostly High Quality Foods that are Minimally Processed - Eat a diet based on Whole Foods that include a variety of colorful vegetables and fruits, lean sources of protein, foods high in fiber, healthy fats and keep sugar to a minimum. Keep processed, packaged, and fast food to a minimum. You don't have to be perfect. Follow the 80/20 rule. 80% of the time you eat high quality, 20% of the time you can go off plan.
Be Active, our Bodies are Meant to Move - You first have to find ways to fit movement into your day. Take movement breaks. Set an alarm for every 30 minutes to get up and move for a couple of minutes. Take a walk on your lunch break. Find something that works and be consistent. Next, find an exercise program that works for you and schedule the session into your day. It needs to be something you enjoy. Be it, crossfit, strength training, group classes, dance, pilates, yoga. Whatever you decide, it's something that works for you and you will continue to do. Consistency is the key and trumps all. Consistency brings results!
Sleep is often Overlooked and Underestimated - Sleep is the time for our bodies to repair and get us ready to tackle another day. Lack of sleep has been linked to weight gain, eating more calories, poor concentration decreased productivity, increase risk for disease, decreased immune function and moodiness. Sleep, just like exercise and nutrition, is critical to our health. Research shows that most adults need 7-9 hours of sleep per night to function at their best. If you're struggling with your weight, move closer to the 9 hours per night.
Drink your Water - Staying hydrated daily is a necessity. H2O keeps every system in the body functioning properly. Water is needed to transport things to and from cells. Water helps flush out important organs, like the kidneys and liver. This flush removes toxins from our bodies. Water also provides lubrication to our joints and helps with temperature regulation. You cannot burn fat without water. We often tell clients to drink between a half oz to 1 oz per pound of body weight. So, if you weight 150 lbs, you would drink between 75-150 ounces per day. You can adjust amounts based on your activity level, how hot is is outside and by the amount you sweat.
So, there you have it! Focus on the Big Rocks and be Consistent. Consistency is truly the key to Success!