“Keep It Simple Stupid!”

You’ve heard the expression, “Keep It Simple, Stupid?”

As a coach, we have to learn this over and over and over and over...

It applies to health, fitness and wellness better than almost anything else.

The mistake most people make when starting a fitness program is, they make it way too complicated. Fancy, elaborate workouts and exercises. Meal plans that require a lot of work and planning. The latest fad diet. Hours and hours of cardio.

Ain't nobody got time for all of that!

Here are 5 things to prioritise when starting a fitness plan that won’t overwhelm you … and will lead to some immediate benefits and results:

Sleep. I’m listing this one first for a reason. Most people don’t get nearly enough sleep. It’s free, you can control how much you get, and the benefits can’t be disputed. Plus, I don’t know about you, but when I don’t sleep enough, I’m cranky and hungry the next day … leading to additional stress and poor eating decisions. If you struggle with sleep, make it a point to spend at least 7 hours in bed every night this week. A key is to turn off your electronics at least 30 minutes before going to bed. You also want to make sure your sleeping environment is neat and peaceful (not messy and stressful). No offense if you bought a Peloton during the pandemic, but you’ll get a lot more benefit out of adding a few hours of sleep throughout the week … and it’s free :-)

Hydration. If you’re not drinking enough water throughout the day, your body won’t function optimally. As a general rule, everyone should consume at least half their bodyweight in ounces of water each day. So a 140-pound woman should drink at least 70 ounces of water. If that seems unrealistic, take it slow and ramp up your water intake a little at a time.

Eat Protein. Again, this is another hot topic. Protein builds muscle, repairs tissue and in terms of dieting, it keeps you full without getting you fatter. One gram per pound each day is what we recommend for EVERYONE! Simple to do, eat some protein for breakfast, lunch and dinner and add a few yummy protein shakes. Let's do this.

Eat veggies. NOW. We can talk in more detail later about what and how much you should be eating to achieve your fitness goals, but a great place to start is veggies. Most people don’t get enough of them, and they’re loaded with nutrients … not to mention fibre, which helps your body manage blood sugar and also helps you feel fuller after meals while burning more FAT! Eating enough veggies is one of the best ways to improve your health and achieve your goal of a leaner, more energetic body.

GET STRONG! Getting stronger is the single most beneficial thing you can do for your overall health and longevity. It improves bone density, boosts your metabolism, builds lean mass, helps protect you against pain and injury and allows you to enjoy and engage in physical activities you enjoy as you get older. Don’t fall for the “cardio fat trap.” Focus on basic strength exercises 2-3 times per week and enjoy the changes in your body and energy levels.

Take A Break. As we’ve learned over the past year, self-care is something most of us weren’t engaging in nearly enough. Stress-relieving activities like meditation, light stretching, or getting outdoors in nature go a long way toward helping your body recharge and restore its inner strength. Now that social activities are starting to ramp up again, don’t fall into the trap of thinking that you ALWAYS have to be doing something. Take a few minutes each day to rest and recover, and watch your body and mind flourish as a result.

If you’re just starting out, pick ONE of the above and practice it over the next week.

Once you’ve gotten the hang of it, you can add more.

Ultimately, if you prioritise the simple stuff and avoid making things more complicated than they have to be, you’ll move closer to your fitness goals with less effort and stress than you thought possible.

#behaviourchange #kiss #health #fitness #wellness

www.dedicatedcoaching.co.uk