Lifestyle Changes

Welcome back,

In the last article, we discussed the importance of making changes small, and attainable as not to shock the system into reverting back to bad habits.

Once diet comes under our control with minimal slip-ups, we can start to attack the training and movement aspect in the same way. That is, small and incremental habitual changes each day until training and positive movement becomes engrained into your day, the same as going to work, or eating lunch.

Training does not have to be complicated. In the same way diet can be manipulated slowly, so too can training.

It might start with setting a step goal to reach each day. It might also start with an hours walk in the mornings before breakfast. Everyone is at their own stage of the journey, so it really is up to you to assess where to start.

I could tell you to hire a personal trainer, and for some of you, that just might work. For most, however, hiring a personal trainer at the beginning of their fitness journey is a huge step. One that has a huge impact. There is a high chance for reward and faster results, yes, but there is also a much greater risk of reverting back to sedentary lifestyle choices. This can be due to the sudden impact of having an entirely new part to fit into your routine.

I'll use an example. Imagine two scenarios for the same person. This person leads a busy, 40 hour work week, commutes to and from work 1 hour each way. They leave for work at 7:30am every day for an 8:30am start, they have an hour for a lunch break, finish work at 5:30pm, to get home just before 7pm each night, (rush hour traffic is no joke), to then have to cook dinner, eat, clean up, shower, relax then it's bed time. Rinse and repeat.

The first scenario is to add in 3 Personal Training sessions throughout the week, not on weekends though, weekends are for resting and family time. Let's say that our person only has time in the mornings before they leave for work, so 5am starts instead of 6:30am. The results will be fast and noticeable, but is it too much, too fast? Is it sustainable?

Compare this to our second scenario, where our subject goes for a brisk, 30 minute walk each morning before continuing getting ready for work. Yes, the results will be quite different from the personal training route, but this sort of adjustment has less total impact on the routine. This allows for a higher retention rate for our subject to continue their fitness journey, as well as providing a solid foundation to build progression on.

This week it might be a walk, next week; a run 2 out of the 5 days. The third week, all of the days might be runs. After that, it becomes much more natural to progress into higher forms of training and intensity, such as adding in personal training sessions. The key is progression, although small, it builds the foundation for larger steps in the future.

Remember, in order to create impact, you do not need to take the largest steps possible. Instead, try setting small goals, once you start hitting those more frequently, then increase the intensity, or the time, or the steps per day. Just remember to keep taking those steps, that's the most important key to succeeding in your fitness journey. Make the changes retentive, thus making the goals attainable to your specific routine and lifestyle.

The first step is the one that counts.

Good luck!

D.