7 Little Changes

…that’ll make a BIG difference with your fitness and nutrition

Go big or go home, right?!

For some that works but for others not so much. Some people can decide to go cold turkey, others need to make small changes that lead up to being nearly or completely compliant with their expectations.

So, here are 7 Little Things that can make a big difference with your fitness and nutrition.

1. Start Slowly: Eat Slow and Exercise Slow
   1. Eat Slow just means take your time. The slower you eat, the quicker your brain will know if you’re actually full or not. If you eat as quickly as you can then your brain doesn’t catch up until you’ve already overeaten and it tells you how uncomfortable you are; that’s usually when people have regrets.
   2. Exercise slow means with each repetition you make, it can be slow. Think of it as a 4-1-4 count. We’ll use the dumbbell bicep curl as an example.
      1. Starting in the down position, take 4 seconds to bring the dumbbell to the up position
      2. Pause for 1 second
      3. Lower for 4 seconds
   • You can go slower or faster but if you go slower than you normally, you’ll definitely feel the burn!
2. Quality Over Quantity: Quality Fats, Protein, Veggies, Fruits, Carbs, and Exercise Form
   1. Make sure the food groups you’re eating are of quality! You do want to avoid refined carbs and trans fat foods. Sticking to the portion guide is key as well.
   2. Your workouts want to be of great quality as well. You can ensure you get that with proper form of each exercise. You’re less likely to have minimal to zero injuries with proper form. You’ll also ensure you’re working the correct intended muscle group with proper form.
3. Find Substitutions: If you don’t like it, don’t eat it. If you can’t do a specific exercise then find a substitute
   1. You do not have to eat foods you do not like. Even if it’s “healthy” for you! There is always a healthier version of something. Also, you don’t want to completely eliminate a food if it brings you complete and utter joy. Maybe just not eat the whole cake but stick to a slice. We’re going easy here! Small changes! Mushrooms are something that do not bring me job and I’ve tried them in every way possible. I think they all taste like dirt. They’re supposed to be a healthy food but I’m not going to force myself to eat something I cannot stand. You shouldn’t either!
   2. If you’re injured you can make substitutions. If you do not like a specific workout then, guess what?! You do not have to do it! We’re completely in charge of what we put in our bodies and what we put our bodies through. I hate burpees. I’ll never do another one again. I just don’t have to, knowing that there are other exercises I can do that are just as effective. If you have an arm injury you may be able to substitute something else so as not to aggravate that injury. Here is where speaking with a professional is best.
4. Simple May Be Best: Your meals don’t have to be gourmet and you don’t have to spend hours working out in a single day.
   1. Your meals can be super simple and super healthy. A very simple meal you can make (and make in advance) is to roast any meat you like. Roast some veggies. Make a carb or your choice (or not – we usually do none and get it from our veggies or we’ll make quinoa). Boom. Meal prep done. Simple. Easy. Healthy.
   2. Your workouts are similar. You don’t have to spend hours on end workout out. You can also get just of an effective workout by keeping it short and simple. Want a super simple, full-body workout in just 3 moves? Then do this: Stiff-legged Dead lift, Shoulder Shrugs, Calf Raises. Boom. Done. 3 sets of 12, 3-5 times a week.
5. Drink Water!
   1. This applies to nutrition and working out. Stay hydrated. There’s just too many benefits to ignore this one. Staying hydrated helps you determine if you’re actually hungry or not. Helps your muscles and joints work better. Helps your cardiovascular system. Helps cleanse your system. There are a lot more benefits but I think I’ve made my point, right?
6. Be Realistic.
   1. Set realistic goals for you nutritionally and physically. Do you really think you will go completely Primal in your eating habits overnight without “cheating”? Do you really think you’ll go exercise 5 days a week? Know yourself and do what you can do today. Also know that it takes T.I.M.E. to see any results. Be realistic with those goals as well. The average person loses a 1/2 pound to 1 full pound in a week. If you lose it any quicker than that then the chances of you gaining it all back my friend are stupid high.
7. Just Start.
   1. Start today.
   2. Don’t start Monday.
   3. Start today.
   4. Don’t start in a month.
   5. Start today. Even if it’s just adding extra water to your day, start today.

You’ve got this my friend!