Everyday Fitness “DOs”

Every day I see people who want to be in better shape. I am incredibly lucky to also get to witness people who are making remarkable gains with every workout! In my experience, the difference between those who want to try to get in shape and those who get in serious shape is most simply readiness. When a person is ready, they can hear the information that they need to hear in order to get where they are going. Until a person is ready, everything sounds “too hard” or whatever. When you are ready, I can help you navigate.

I have described some simple, “Everyday DOs” that if you get in the habit of doing everyday, will absolutely help when it comes to reaching your health and fitness goals. Emphasis on the health part! Seriously, is there really anything more important than that? If you answered yes, you probably won’t finish reading this blog, (let alone reach your fitness goals unless that changes).

I hope these 4 “DOs” help with the day-to-day transformation that you desire. They are basic for someone new to kettlebell training. As you advance in skill, you will add and fine tune your goals a bit, but these 4 “DOs” will still hold true. If you find that like most mortals, you do the “DOs” routinely for a while and then fall off, PLEASE do not waste time and energy beating yourself up just get back on it.

Here they are:

1) See yourself in EXACTLY the body you want.

Now, you are going to have to be realistic here…if you are a 5’3″ white woman, you are NOT going to look like Rhianna, we have to work largely within our genetic codes. See yourself as you are. Now see you as healthy, fit and happy. I personally like to stop with that and not get all tangled up in numbers. If you are a number person, I get it, you need to see data. Please look at the size of your clothing more than the number on the scale! Especially at first, when you are likely to gain a couple or few pounds of muscle before you start torching fat.

2) Pay close attention to your body alignment and breathing.

These things are not only important while you are in the gym, but in everyday activities as well! Keep your shoulders in your “back pocket”, while driving, sitting at a desk and when carrying anything. Breath to your belly, ALL the time. This will take some time and considerable patience with yourself and will be SO worth it! Be sure to move around from time to time if you are stuck at a desk. Sit on a Swiss Ball instead of a desk chair all the time if you have the option. CHECK your alignment…WHERE are you SHOULDERS? WHERE are you BREATHING?

Look for the positive changes! When we are in the transformational process it is common to not even notice the positive changes that happen. We get so used to seeing ourselves one way that we often don’t even notice the transformation. Accept the compliments from friends and co-workers, not cookies and candy! It is not your imagination that your jeans are looser and that groceries are lighter. Stick with it and in surprisingly little time you will see and feel the “What the Heck Effect”. Tasks that were once hard or even impossible are not as hard or are even easy! You are adapting.

3) Do the drills.

Simple, not easy. To quote Mark “Riff” Reifkind, “You can’t buy fitness, you have to earn it.” All the supplements, gadgets, curved-bottom shoes, and cosmetic surgery you can buy will NOT make you fit. “If you are over 23 years old and fit, you are earning it.” Only solid exercise and healthy nutrition will make you fit. Period. I recommend 3-5 days per week for most people who are ready to increase their fitness level. Eat clean, healthy food. I never said it would be easy, I said it would be worth it.

4) Rest and nurture your adapting body.

Muscle literally grows while you sleep. It is imperative for fitness that your body gets enough SLEEP! 6-8 hours per night (everyone is a little different, some people are really good on 6 and some just need 8). Make it a priority to get ample sleep. If you have to cut a night’s sleep short you can make up for it by sleeping extra the next night…seriously, you NEED to sleep.

Drink plenty of fresh WATER. Please do not drink anything that is artificially colored. If you like the electrolyte water, go ahead. Water is clear, and your urine should be too!

Eat REAL food. I am not a dietitian or nutritionist, however I do know a thing or ten about good food. Eat CLEAN. That means eat food that is as minimally processed as possible. I have recently adopted a steady diet of about 80% raw (consisting of veggies, fruit, nuts and seeds made in fun ways but not heated over 110 degrees). I do not think this is a necessity to fitness, but I like it! The main thing here is that you get 6-8 servings (a serving is about the size of your fist) of veggies per day…cook them if you must, but please do not add high calorie sauces and stuff to them, season with herbs and spices. 3-5 (I like 5) servings of fruit…REAL fruit, and 45-60 grams of protein (the more you are building muscle, the more you need). I get most of mine from seeds and nuts, but eggs, lean chicken and meat (free-range, organic is more expensive and it is worth it!). If you want more information about nutrition hit me up, I will share the information and experience that I have, and will write more about specifics as time goes on.

There. 4 “DOs” that, if you are ready, will go a long way to support you in your transformational process.