Here at WPF, we know how life can take its’ tole on the body. So often people find themselves in last place when it comes to who they care for, but this MUST change if you’re going to truly improve your health. When you’re at a point in life where you feel like you truly aged or are beginning to see the effects of aging then you really need to take this Tips Sheet seriously. Print it out, hang it on your fridge, and read over it daily to move toward your health and fitness goals!
Step 1 - Know your starting point and track your progress. You can’t manage what you can’t track. Objective data is the only thing that matters when it comes to tracking you progress. Yes, we do want to “feel” better, and you will with exercise in your life, but to truly understand if your program is working the data needs to be there. Take a starting weight, use a reliable body composition analyzer, etc. Then you have a true path to setting goals and achieving success.
Step 2 - Drink more water. 9 out of every 10 Americans are chronically dehydrated. This is a problem. Water is the easiest thing for us to get, and we essentially get it for free, but it is the most highly ignored aspect of nutrition. Half your bodyweight in ounces per day is your absolute minimum, and you should generally shoot for 100 ounces or more per day with any notable physical activity.
Step 3 – Understand input vs output. Being overweight is unhealthy, this is a fact and we have taken obesity to a new level in the United States. We over consume and we are not physically active enough to compensate for our level of consumption. You need to have an understanding of how much you are consuming on a daily basis and make sure that you replace that caloric intake with enough physical activity.
Step 4 - Training with intensity, but train safely. Your body is not like anyone else’s. Each individual human body is different as if it were a fingerprint. Therefore every human can’t exercise the same way. Your optimal intensity level and your optimal exercises may not be the same as the person next to you. This is why it is important to focus on training with intensity, but never sacrificing your safety by attempting an exercise or an exercise program just because someone else does.
Step 5 - Prioritize daily movement. This one is simple. Make sure you move every day, whether it’s a workout or walks with the dogs. Life on the couch is a life not worth living, we were given legs for a reason. Use them every chance you get.
Step 6 – Watch the booz. We know it’s not good for us but we rely on it in good times and bad. One of the best things you can do for yourself is to cut it out! While we can get by with some moderate alcohol intake, your health will always thank you more by not drinking at all.
BONUS: Step 7: Get a coach. Stop trying to figure this all out yourself! Be accountable to others and get the guidance you need before wasting endless hours wondering what to do in the gym or what you should be eating!
