9 months in and 2016 has flown by hasn’t it? Think back to that hopeful, peppy person you were on December 31 st 2015. Did you plan for a dramatic weight loss, a big “before and after” or maybe you set some career goals that just didn’t pan out the way you’d hope. 9 months in we hope you are killing your 2016 Goal list but we also know that “sh*t happens”. So if it’s time for you to get your life together here are some tips to get you back on the right track, health and fitness wise as well as all around.
#3 HYDRATE– Sounds super simple but in all actuality the fact that most of us are dehydrated should provide some clarity on the “after lunch crash” mystery. Per bodybuilding.com
“The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body’s systems, including the brain, heart, lungs, kidneys and muscles.
How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, cause cramping, and slow muscular response.
Mild dehydration is also one of the most common causes of daytime fatigue. How common a problem is this in the United States? Estimates are that 75% of Americans have mild, chronic dehydration.”
Sweat Shop Tip: Start by aiming for a goal of 2 liters a day. Find your favorite 1 liter bottle (or grab one from your closest convenience store) and finish one each half of the day. Try this for one week and notice the changes in your energy, skin, thought process and sleep quality.
#2 Be honest with yourself – Wait, what? Acknowledging you have control over your life and changes that occur is key. Stop the “victim” cycle of thought, ugh I can’t, I don’t have time, I don’t have money, no one will go with me, I’m not good at running, I don’t know how to cook….
A chuckle always follows the phrase, “I’m always in a hurry to get home and do nothing!”. Many of us are! We are tired from work, kids, adulting and much more… However effort creates habit, habits then create momentum that leads you to achieving goals. Be your own boss, call yourself out for half-assing your diet, time management, work ethic and all around effort in life. Try turning your focus away from what you don’t have and start focusing on what you can do to move closer to where you want to be regardless of the blocks.
Sweat Shop Tip: Start implementing these small changes daily, stretch every night for 15 minutes, turn off all electronics put the phones and iPad away and again HYDRATE! Create your own food journal for at least a week. It’s very simple keep track on your phone or in a physical journal (be honest with yourself). Write down all foods and drinks you have everyday for one week. On Sunday sit and review. The value of seeing the difference between what you actually had as opposed to what your current goals are (weight loss, weight gain, muscle gain…) is priceless. This is called taking stock and ownership. Does your journal align with your goals? If so improve in the areas you can, if not… get real with yourself and make changes.
#1 Invest in yourself – “Invest” doesn’t always mean $, in this case we mean time/effort/care. Take time to make you and your family’s health a priority.
We measure value vs. cost everyday, like when we decide to spend a couple extra hours in overtime at work to make more $ or another Netflix episode (1 hour less of sleep) in exchange for finding out how it ends. Cost vs Value – The cost (time) to research, execute and learn ways to improve yourself. The value (gains – physical & mental) that the research can bring you. If nutrition is a big hurdle, get to learning! One of our favorite go-to for healthy cooking is our friend Fit Men Cook check out his free videos filled with step by step guides. Also available in-house is our weekly Icon Meals perfect for those on the go and only $8 per meal!
Sweat Shop Tip : Search for a gym or activities that excite you! Acknowledge that you will be uncomfortable and that is okay because growing pains are expected. Check our freebie page for rucking, biking and other activities. Our in-house groups host free monthly hikes at local trails so follow our social media to stay updated Sweat Shop FB & Sweat Shop IG! Oh and of course the first class is always free at The Sweat Shop. Classes ranger from $5 drop in rates and up so there is something for everyone!
Whatever your goal remember to make a conscious effort everyday!
“Take it one step at a time, one rep at a time!”