Stop The Madness – Zero To Fit In 3 Steps, Part 1
3 Easy Steps To Integrate Fitness Into Any Lifestyle.
The temptation to overlook health and fitness can have negative consequences. Here are three easy steps to help bounce back after overlooking your body while building a career, providing for family and / or raising children.
The Big Picture.
Step 1, Preparation is the foundation of success
Step 2, Rethinking nutrition is key to lasting results.
The mind body connection is real, use it to your advantage.
Step 1: Preparation
As a beginner, good preparation to integrate fitness into your lifestyle cannot be understated. Both the visual changes in body composition including fat reduction, firmer muscles and strength increases come as a result of all the body’s systems working together in reaction to training and you’ll want to activate everything properly before pushing any limits.
For most people the beginning is as simple as dedicating a 30 minute time slot each day, putting on running shoes (or boots depending on your climate) and taking a five-minute walk to the corner. On the return home you might practice a few box breathing repetitions, enjoy a quick stretch before taking off your running shoes and gifting yourself back any remaining time in your 30 minute slot. Is this a small step, absolutely but it’s important because one of you’re really important goals in starting off is to creating a simple and satisfying habit where you get to rack up a few easy wins.
I know there will be a temptation to ring your hands in exasperation saying no… I’m ready for more right now but trust the system. Pretty much everyone who has been sedentary for any extended period will benefit from racking up a few easy wins as you prime your body and release endorphins you will be reinforcing your decision and desire to get fit. For those of you who are already active in different ways your proverbial walk to the corner might resemble something more like a 20-minute bike ride or other activity but the important thing to keep in mind is not what for how much you do but rather that you are developing and important fitness habit without punishing your body.
The simple act of carving out a specific time in your day used to improve your health is a win and completing these initial goals without tearing yourself down encourages your body and mind to naturally yearn for more which is a great big win. Although your training preparation phase should be easy by design you’ll begin experiencing an increased sense of satisfaction and well-being as you wake up your central nervous system and begin to activate your adrenal and endorphin functions that are invaluable in naturally maintaining you new healthier mindset and lifestyle.
Social support is also important. It’s not always easy to find a workout buddy particularly during a lockdown like Covid but you can usually always find an accountability partner. This should be somebody who will encourage you as you check in with them daily to share your experience and success. Choose someone who will care or at least be interested enough to follow up with you if you forget to check-in when you’re supposed to. This could be anyone from close family, a work colleague or perhaps a friend you just don’t seem to connect with often enough.
Step 2: Nutrition (overview from part 2)
If you are serious about energy and stamina during training, recovery after training and wellbeing beyond fitness this segment is for you.
A good nutrition plan does not need to be complicated but ignoring our body’s nutritional needs is an impediment to success. In contrast learning to apply sound nutritional principals increases health, performance and wellbeing in and out of an exercise program.
Did you know that nutrition is where abdominals are either showcase or buried?
Step 3: Training (overview of part 3)
If preparation and nutrition are the unsung hero’s in the beginner’s arsenal, the actual training is where many people will find the most fun as you experience and enjoy the improvements in your performance as you learn to increase the intensity of your workouts.
What do I do first? How long should I train? When should I change programs?
Learn the power of beginning slowly and finishing strong, build the fitness program that’s right for you.
Now that you have an overview of the process remember the story of the tortoise and the hare. The naturally gifted hare stopping often throughout the race because of overconfidence in his abilities. His old belief failed him when the tortoise who was following a simple but well planned system beat him to the finish line. Whether you are more like the a tortoise or a hare, following this 3 step system that will carry you to your own finish line faster and with less stress which in my opinion is the best way to succeed in advancing from sedentary or minimal activity into a long lasting and satisfying fitness plan.
See you in the next part of the series as we dive deeper into Nutrition, and it’s important role in you’re own fitness journey. Until then we hope you enjoy exploring and applying the preparatory guidance presented and continuing moving forward into long lasting health and fitness.