TOP 5 WAYS TO MOVE THE NEEDLE ON GETTING FIT
Getting fit isn't just about hitting the gym; it involves a holistic approach that includes exercise, nutrition, sleep, mindset, connection, and overall lifestyle choices. Whether you're just starting your fitness journey or looking to take it to the next level, these five tips will help you move the needle and see real progress.
Although it’s easy to get caught up in the newest instagram or Tic Tok trend (we see you hormone “balancing”, ice plunges, sauna sessions, juice cleanses, keto, etc.) if you stick to the practices laid out below consistently for a year, we promise you will see major positive changes to your health and fitness journey. Hopefully after a year, you will also be hooked on how good you feel!
This goes along with our five factors of health; eat, sleep, train, think and connect. Although the think and connect are not exclusively listed as one of the 5 ways to move the needle for this list, it is inherent that you will need the right mindset and community to achieve these
1. CrossFit 4-5 Times a Week (or Other Progressive Overload Resistance Training)
One of the most effective ways to build strength and improve overall fitness is through progressive overload resistance training, focusing on compound lifts. CrossFit is a great option that combines varied functional movements performed at high intensity. High intensity is a personal variable, which our coaches can help you find safely. If your current gym isn’t doing any sort of progressive overload or high-quality coaching as you learn compound movements, it’s time to look for a gym that does.
Tip: Focus on proper form to prevent injuries and ensure you're targeting the right muscle groups. Consistency is key, so aim to work out 4-5 times a week.
2. Walk at Least 8k Steps Daily
Staying active throughout the day is crucial for cardiovascular health and overall well-being. Walking is a simple yet effective way to keep moving. You may not know that most of our phones actually capture this information. Since most of us have our phones with us most of the time, this background step-counting feature of our phones is accurate enough to get a decent step count snapshot.
Tip: Aim for a minimum of 8,000 steps daily, but the more the merrier! Start looking for opportunities to walk more, such as taking the stairs, parking farther away, or enjoying a quick brisk walk during breaks.
3. Sleep 8 Hours a Night
Sleep is often overlooked but is vital for recovery and overall health. Adequate sleep helps repair muscles, balance hormones, and improve cognitive function. It’s amazing what a good night of sleep can accomplish for our bodies and minds!
Tip: Prioritize getting at least 8 hours of quality sleep each night. Create a bedtime routine that promotes relaxation, such as reading, meditating, or taking a warm bath. Bonus points if you can get even more than 8 hours!
4. Eat 1g Protein per lb of Body Weight
Nutrition plays a critical role in fitness, particularly protein intake, which supports muscle growth and recovery. Consuming 1 gram of protein per pound of body weight ensures your body has the necessary building blocks. Eating 1 gram of protein per pound of body weight is not easy! Make sure you come up with a good plan. An easy way to conquer this is to divide your total goal protein by the number of meals you typically eat to get the amount you need to eat each meal. For example, a 150-lb human would shoot for 150g of protein per day. Divide that by 4 meals each day and they would want to shoot for about 38g protein per meal.
Tip: Incorporate a variety of protein sources into your diet, such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins. Chicken breast can get boring real quick!
5. Limit Alcohol to 1-2 Drinks per Week
While it’s okay to enjoy a drink occasionally, excessive alcohol consumption can hinder your fitness progress. It can interfere with muscle recovery, disrupt sleep, and add unnecessary calories.
Tip: When drinking alcohol, even 1-2 drinks, always stay hydrated by drinking plenty of water. If you are drinking, try to get one glass of water per alcohol drink. Adding some electrolytes is also a good idea!
Conclusion
Achieving your fitness goals requires a balanced approach that includes regular exercise, sufficient activity, proper sleep, adequate protein intake, and mindful alcohol consumption. By incorporating these five tips into your lifestyle, you'll be well on your way to moving the needle and seeing significant improvements in your fitness journey.
Remember, consistency is crucial, and small changes can lead to big results over time. Even if you can inch yourself closer to each of these goals each month, you will be well on your way to evolving into the best version of yourself. Stay dedicated, keep pushing, and enjoy the process of becoming a healthier, fitter version of yourself. As always, we are here to help. If you would like some guidance in any of these areas, please reach out.