Can I Let My 1 Month Old Try A Sucker 10 Simple Fitness Habits and The 10 Week Challenge

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10 Simple Fitness Habits and The 10 Week Challenge

I know some of my readers will call me a bitch for the tone of this article. BUT, beginners and veterans alike can still benefit from some fundamental fitness habits.

I’m also going to litter this article with fluffy cliche sayings and warm fuzzy quotes – because motivation has no language. I’ve outlined 10 simple fitness habits that anyone, regardless of fitness level, knowledge, or age, can start implementing right away. I know I’m just a young punk preacher about health and fitness – but I can imagine there’s no worse feeling than a life full of regrets and ifs. Believe me, a proactive approach to health and fitness will enrich your life in more ways than a reactive approach. Let’s start.

#1 Simple Fitness Habit

Get moving, everyday – Do it man. Go for a walk, play in a recreational league, practice whatever kind of movement you want. What scares me is waking up one day and “wishing” to take better care of my body when I was younger. Don’t be that depressed soul that lives in the past because you let your body deteriorate: your life doesn’t get better by chance, it gets better through change.

Simple fitness habit #2

Lose your breath, frequently – I couldn’t write an article without dropping a plug for HIIT or SIT (read previous articles to link). So, it’s time to start kicking your ass. Exceed your comfort level, sweat a little (preferably a lot), breathe, feel your lungs burning. Because what doesn’t kill you makes you stronger. Haha I know, it’s probably the worst I could have used. Seriously, get into that anaerobic zone and you’ll do wonders for all aspects of your health.

Simple fitness habit #3

Stop Dieting Forever – Do you know what the best diet is? Adhesion. Do you know why it’s the best? Because when eating becomes a habit it is no longer a diet. Stop worrying about the latest food trends from People magazine, some celebrity’s new line of supplements, or Dr. Oz’s new herbal remedy found in the lost city of Atlantis. Let’s start by changing one thing at a time, make it a habit, and then move forward. If you need a bit more specific advice, find someone (a mentor) you trust and respect in the health and fitness industry. Or maybe this article is the perfect foundation to get you going in the right direction.

Simple fitness habit #4

Plan for the future, today – Awwww baby, definitely one of my many Achilles heels: if you’re not moving forward, you’re going backwards. Being aimless is the beginning of the end. Honestly, the only wrong way to set goals is to not set any. Whether you’re doing micro/macro goals, 1-5-10 year goals, daily/weekly goals, they’re all essential – not just in fitness but in life (yes, I’m a life coach, because that’s what personal trainers are). You need to know what you’re working towards: losing fat, an event or a marathon, your body composition, eating more vegetables, correcting faulty movements, even something as simple as being active. Either way, write it down, check it regularly, and adjust it accordingly.

Simple fitness habit #5

You are what you eat most of the time – Being healthy, both nutritionally and physically, is not a part-time job. It takes a big cup of commitment. But let’s not get carried away. Anyone close to me knows I’m a sucker for certain things: ribs, chicken wings, theater popcorn, coke, and in-game treat sessions (among others). These are things I like so I will eat them! As simple as that. The thing is, I can eat them because most of the time, I’m feeding my body what it needs: whole, nutritious foods. When I say majority of the time, I don’t mean 51 (healthy) / 49 (undesirable) – although, if that ratio is better than your current ratio, that’s perfectly acceptable. All I want you to think about is to push the limits a little more each week: 60/40, 65/35, 70/30 etc… For rapid changes in body composition, the best ratio seems be the 90/10 rule.

Simple fitness habit #6

Stay hydrated 24/7 – Water is the essence of life man! Do you think you are drinking enough water? Well, you are stupid. Drink some more. Easily one of the most crucial elements for optimal functioning (at all levels), yet overlooked most often. BUT, here’s the good news… of all the habits on this list, this is by far the easiest to implement. Buy a bottle of water, carry it, drink regularly. You’ll soon realize that the more water you drink, the more you crave.

Simple fitness habit #7

Be Experimental – I’ve tried high carb, low carb, high fat, intermittent fasting, gluten free, high calorie, low calorie, peri-workout, water and salt manipulation and many other types of nutritional strategies (I admit, I’ve never REALLY tried low protein). Tried CrossFit, traditional weight training, sprinting (of course), semi-long distance running (like 5K, I know – weak right?!), circuit training, tabata, Olympic weightlifting , bodyweight training, gym training, yoga, acroyoga, power yoga, pilates and a ton of sports. I wrote these lists because I think they look cool and wanted to brag…and for the small secondary reason of trying to prove another point – try new things, keep them fresh. I don’t think anyone has the right to disparage a certain form of fitness unless they’ve tried it. I admit I ran a marathon and probably never will. BUT, I have no problem with people running marathons because they love it. My problem is with people who run marathons and expect to turn their bodies into some sort of muscle-bulging Michelangelo sculpture. So back to my point, the more tools you have in your toolbox, the better your house will be built.

Simple Shaping Habit #8

Look for people with a fit mind – start surrounding yourself with people who share the same values; or if this whole lifestyle is new to you, surround yourself with people whose values ​​are similar to those you want to embrace. It will be much easier to live the way you want if the people around you do the same. Protest and all that man.

Simple shaping habit #9

Eliminate Guilt – So you had a cheat meal, ooooooohhhh no! Cry me a firkin river bro. If you want to live and die from one meal, you have to have new hobbies (bodybuilding competitors, obviously not for you). There is absolutely no chance in hell that your fitness/health gains will be ruined by a few slices of pizza on Friday night. No, they’re sabotaged by the two Budlights you have every night or the domino effect of binge eating you have every weekend. Whether you call it a cheat meal, refeed, reward, or just eat because you want to, do it and move on. Don’t feel guilty, treat yourself to some super crappy food once in a while. If you adopt the 90/10 rule, it does more good than harm. Remember you are doing it and get back on track.

Simple fitness habit #10

Start today – There’s no perfect time to start. If we have no excuse, we invent one. We are so conditioned to fear failure that we just accept things as they are, out of our control. We live in this tiny little ball of comfort, stifling our creativity, our imagination and our dreams. There is no sadder moment than when a man turns 25 and dies from the neck up. Time is the most precious thing given to us, don’t waste it.

So let’s get this one home before you all get lost in the confusion of this sweet tone I’ve adopted. Each simple fitness habit listed above can easily be incorporated into your life. Here’s your challenge: Over the next 10 weeks, add one of these habits each week. Don’t add another habit until you’ve reached at least 90% adherence (or whatever percentage you think is reasonable) to the previous one. I make these habits subjective to each individual, so with something like habit #6: drinking more water, what does that really mean to you? This could mean increasing your water intake by 500ml/day (2 cups) or 1 litre/day, it’s up to you. What are you supposed to do with something like habit #3 that tells you to stop dieting forever? Well, first you’re going to have to find something that’s durable for more than 3 months out of the year. This may mean a balanced diet or a paleo diet. I know you’re probably thinking, “Ethan, stop being an asshole, just tell me what to eat.” Well, that would defeat that whole purpose, and quite frankly, it doesn’t get you any closer to self-sufficiency than before I told you what to eat. I can certainly help you find what’s right for you, if you want my advice you can find my contact details on my blog.

Feel free to comment and tell me what you are having the most difficulty with and how your progress is going. And to get you on the right track, here’s our final reminder: nothing lessens anxiety faster than action.

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