As a society, we want information fast. Given all the technology at our fingertips we expect to see instant results. When it comes to your health and fitness I’m sorry to say that it takes time to see results. A good hard workout does not get you in great shape. What gets you in “shape” is a well thought out program and plan done consistently over time. With that being said there are some ways you can help jump start you fitness plan.
Below are five things that you can do this week that will get you headed in the right direction and improve the way you feel.
1. Get quality sleep: I tell people all the time one of the best things that you can do for your health as well as your body composition is to get quality sleep. What does this mean? Get into a routine where from Sunday until Thursday night you fall asleep every night around the same time. Why is this important? Because when we sleep our body produces growth hormone, which allows us to recover and repair damage that we have done. Over time the better sleep patterns we have the better our body will be able to recover. I would recommend that you strive for 7-8 hours each night.
2. Get some vitamin D: In the book "Athletes Faster, Quicker, Stronger with Vitamin D" the author John Cannell states, “As things stand today, more than three-fourths of all Americans are vitamin D-deficient”. The reason that having adequate levels of vitamin D is important is that it has been shown to reduce your chances of getting certain cancers, reduces stress fractures and may increase your reaction time. An interesting fact stated in his book says that 90 percent of vitamin D comes from the sun. Now, I know people are going to say that the sun “causes cancer”. I’m not ready to say that we should not use sun-screen, however, I believe that 10-15 minutes of daily exposure to sun is very beneficial to our body. If you are afraid of exposure to the sun then I would recommend a good quality supplement because if you think you are getting your vitamin D from the milk you drink, think again. Dr. Loren Cordain author of the book The Paleo Answer states that you would need to drink about twenty (20) eight ounce glasses of fortified milk each day to meet the daily requirement of vitamin D (2000 IU’s).
3. Lift weights: What’s wrong with being strong? For some reason a lot of people just want to ‘tone’ their muscles. Okay, so you want to tone but you don’t want to get strong? Are you afraid of getting too big and too fast from lifting? I’m sorry to tell you that if you are afraid of getting ‘big and bulky’ from lifting it simply will not happen (Most of us who train regularly wish it were that easy). What will happen by starting a lifting program is that you will increase lean muscle mass, improve bone density, as well as rev up your metabolism. Implementing compound movements (i.e. front squats, deadlifts, kettlebell movements as well as body weight movements) will leave you feeling refreshed and stronger. So, my advice to you is to hit the weights. However, like anything follow the proper progressions and start slow.
4. Shop the perimeter of the store: When you walk into a food store do you feel overwhelmed? Do you look around and say to yourself where do I start? Here is a tip that I am sure that you have heard. If you spend 90 percent of the time on the outside of the store in the produce, fish, meat and dairy sections you will be well on your way to feeling better. Here is where we find fresh foods that are loaded with vitamins and minerals. At the checkout counter you should be walking to your car with more clear bags than boxes. Whenever possible purchase the best food that you can afford. If that means organic and grass fed, then fantastic. If you are on a tight budget then look for the freshest food that you can afford.
5. Improve your breathing patterns: As we get older we tend to lose our mobility. We often feel tight and stiff from sitting at a desk for 8-10 hours. If you have a job that requires you to spend 3-4 hours at a time in a car, I would be willing to bet that you have back and/or neck pain. Would you believe me if I told you that by improving the way you breath, you could potentially reduce your pain and increase your mobility? I was very fortunate to take a course by the Postural Restoration Institute (PRI) last November at Endeavor Sports Performance and one of the big take home messages from the course was that by implementing diaphragmatic breathing patterns you may be able to increase your mobility, reduce stress and potentially reduce pain. Up until that seminar I always knew that breathing when you run or lift weights was important, but I never realized how big of an effect that diaphragmatic breathing can have on an athlete or a person in pain. A simple drill to do each day is to take in 10 deep breaths. Inhale through your nose (your belly and sides should expand) and then exhale through your mouth. Try doing this after a workout to speed up your recovery process.
The five items listed above if implemented correctly can kick start your training program. Remember, one workout does not get you in shape. Optimal health is about being consistent with good habits as well as having a balanced plan in place.
Have a question for strength and conditioning coach Kevin Miller? Leave a message in the comments below.