Down the 'rabbit hole' of unlimited info…
The internet of things has certainly brought us closer together and information is now at the tips of our fingers! Absolutely ANYTHING you want to know can be found online within a few seconds. As much as this has been and is a wonderful thing, it has become a proverbial "rabbit hole" as we sift through the unlimited information. It also brings with it some other challenges as we become overwhelmed. What information should we trust and who/what is a credible resource or not? The fitness, health and wellbeing industry is not immune to these challenges, and for the average "man on the street" trying to juggle work, kids, family time and life, sifting through everything on offer can lead to complete paralysis and inaction, as many are simply unsure where to even begin!
So, if this has been you at some point, don't beat yourself up, but DO, take action, make a start, get back on the horse! The key to improving your health doesn't require expensive powders or pills, over the top treatments, weird diets or eating food you don't actually like, just pay attention to the key points below and BE CONSISTENT. There really is no miracle quick fix and if it's too extreme and you hate every minute of it, you want to be able to sustain it, set yourself up to achieve a balanced, healthy lifestyle. Here are my top 10 pieces of advice to get going and the ones that make the biggest impact.
1. Firstly, have a plan/some goals, and keep it simple! We tend to overcomplicate things, so when it comes to your health and wellbeing don't make it harder for yourself. Stick with it, we all know the hardest part about getting movement in each day is just GETTING TO the mat, gym, ocean, pool or promenade. We ALWAYS feel better afterwards!
2. Track your calories. Whether you're looking to lose fat or gain muscle, you need to know where you're at in order to know where make changes, to cut-out or add, there are many apps out there for free, try one out! (You don't need to do this forever, but most people don't even realize how many calories they consume on average.) Then, prioritize quality over quantity.
3. Prioritize sleep! The average American adult is surviving on 6.5 hours of sleep, and this is certainly not conducive to the body being able to repair itself properly or to then being able to function at your best each day.
4. The 80/20 rule. Do your best to eat as much seasonal whole foods, minimally processed 80% of the time then you can still enjoy that pizza with your mates on a Friday night or the choc chip sundae after the beach with your kids. Don't demonize specific foods it creates an unhealthy relationship with food.
5. Prioritize protein for healthy muscles. As we age, we lose muscle mass much quicker, so getting enough good quality protein is key to maintaining muscle and keeping our weight under control. More muscle requires more energy to maintain, and the body uses more energy to synthesize protein and, amino acids are the building blocks of pretty much everything in the body, keeping you fuller for longer, so try to get 30-50g in at each meal. Whey or pea protein powders are a great way to boost your intake, just add to your smoothies or oats. Collagen and creatin are another 2 supplements which are great for muscle and skin health you could add.
6. Consistency is key. Having a simple, clear routine helps with this. Getting into a daily/weekly routine is important to keep you on track with your plan and hold yourself to account. It doesn't have to be so rigid that you stop yourself from a spontaneous coffee date (and cake) with a close friend because you have to go to the gym, but IF you've been diligent all week, you have nothing to feel guilty about, enjoy life! Small changes, over a longer period of time, chipping away day by day as they say!
7. Reduce your alcohol consumption. It may be legal and socially accepted, but more and more studies are coming out that show how it really isn't very good for us. Guys, try to stick to less than 6 drinks a week and ladies, under 4. Of course, special occasions arise, and life is certainly to be enjoyed, but you shouldn't really NEED alcohol to have fun.
8. Meditation, breathwork & mindfulness practices. Most people don't think about the mind when it comes to being healthy, however, the last few years have shown that its vitally important to pay attention to our mental health in order to manage stress, build resilience, connect with ourselves and to be more compassionate and kinder with each other.
9. Find an exercise or activity you enjoy and diversify! The body is an amazing vehicle with which to experience your life, so use it in different ways to maximize your quality of life. You need some cardio, core and strength training as well as some mobility. So for example, cycling, kettlebell training and yoga would be a great combo for optimum fitness and overall metabolic health. Team sports are also a great way to have fun and keep fit! AND... don't be afraid to try new things. ;-))
10. Hydration and micro-nutrients. These things are often over-looked when it comes to their importance on our overall health but being consistently dehydrated is responsible for many ailments, from fatigue and dizziness to seizures, urinary/kidney problems and even low blood volume shock! The body simply doesn't function like it should if properly hydrated and this includes the uptake of micronutrients into our system. Consider having bloods checked to make sure you're getting key nutrients like Vitamin B, D, C, magnesium, iron, and manage your electrolyte levels (add salt and lemon juice to your water) especially when it's hot or you're doing cardio-based exercises where you lose more fluids through sweating. Try to get what you need from real whole foods where possible.
And a bonus tip, number 11. Focus more on the PROCESS itself rather than the outcomes. Getting involved in, understanding, learning and enjoying it all is where the real transformation happens.
As you can see, a healthy lifestyle doesn't have to be complicated or expensive and there is no magic trick, solution or quick fix. BE-ing healthy has to become part of who you are, not something you do in order to really work thus setting you up to being the best version of yourself you can be, and not just for personal gain (or grandeur) but more so to share with others, uplift those around you and to become more balanced and peaceful in our approach to living.
Everything is interconnected.
Until next time...
May you be well
May you be healthy
May you be free from pain and suffering
and may you be at peace
xxx Kirst