There are all sorts of ways to improve yourself and plenty of websites, podcasts, social media posts, doctors, scientists and self proclaimed experts out there to help you with their opinions.  I have found over time that if it makes sense, give it a try and see if it works for you.  Don’t buy into the hype though.  The “celery soup” diet had lots of hype but didn’t sound like sound science.  When you find things that work, hang on to them and keep adding successes in other areas too.  Here are 8 ways to help you improve.  These are things I have seen and read about that make sense and have a good chance of helping the most people possible.  Everybody is different and get different results, there are NO guarantees but your commitment to sticking to things goes a long way to your success.  As always, if you have questions get with your coach and ask for help or more information.

8 Ways to Build a Better Human

  1. Exercise-  Go to the gym 5 days a week.   It doesn’t have to be 5 days in a row but work on getting an hour of high intensity work in 5 times a week.  On the other 2 days do active rest to keep the body moving, walk, bike, swim, kayak, hike or even yard work for and hour a day will assist with recovery, flexibility and agility.  This is a good opportunity to try new things, too.  Maybe ax throwing, horseback riding, tai chi, or yoga.
  2. Eat enough protein.  You should be targeting from .7 to 1.0 g of protein per lb of body weight.  So if you weigh 150 lb you should target 105 to 150 g of protein per day.  This can be a challenge to get to this point.  Don’t try getting there overnight.  Set up a plan to do this over 4-6 weeks and increase it every week as you go along.  Big changes in your digestive system are not pleasant so take it in increments.  This level of protein will have you maintain the lean muscle mass you work so hard to develop in the gym.  It has been shown that as we age the lean body mass is going to be critical on how well we age and are able to enjoy ourselves.
  3. Eat enough carbohydrates to fuel your activity.  Eat mostly vegetables and fruits and start eliminating wheat and grains, potatoes and rice.  And corn is NOT a vegetable, it’s a grain.  By eating most veggies and fruit it should help eliminate processed foods from you diet too.  Start now, get rid of the chips, tortillas, crackers, cakes, cookies and pretty much everything in a package should be suspect.  Also if there is more than 3 ingredients on this list it’s suspect.
  4. Work towards adjusting your nutrition to hit 30% protein, 40% carbohydrates and 30% fat.  Good fats= avocados, olives, (and their oils), tree nuts.
  5. Get 7-9 hours of sleep.  Sleep is being researched and it’s becoming clear how important it is.  We can go weeks and months without food and water but we can’t last but a couple days without sleep and the results are debilitating.  Develop good habits to improve your sleep.  Keep a cool room, use white noise, have a routine, shut off all screens an hour before bed, reduce your stress wherever possible.
  6. Spend time with family, friends, colleagues on a weekly/daily basis.  You are influenced by the 5 people you spend the most time with.  Make sure you surround yourself with the best you can be with.  If you look around the room and you are the smartest one there, you may be in the wrong room.  Just saying.
  7. Meditate 10-20 minutes per day.  There are lots of apps available to help you with this.  Learning breathing techniques and relaxation practices will help you cope with daily stress and help improve you approach to the world.
  8. Develop a “growth” mindset.  It’s matter of deciding that you “can do” anything you want.  On the reverse, try to move away from a “fixed” mindset where “can’t do it” limits you from growing and succeeding

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SCHEDULE THIS WEEK.    THE GYM WILL BE CLOSED TUESDAY JULY 4TH AND SATURDAY JULY 8TH.  THE GYM WILL BE OPEN MONDAY, WEDNESDAY, THURSDAY AND FRIDAY AT 5AM, 6AM, 4:30 PM AND 5:30 PM    THE EVENING CLASSES WILL HAVE SCALED WORKOUTS WHEN IT GETS OVER 90 DEGREES.

WORKOUTS THIS WEEK- BENCH PRESS, RUN/RING DIPS/SITUPS/PULLUPS, JUMP ROPE/PULLUPS/THRUSTERS, PUSHUP/BOX JUMP DUET

 

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN