We have access to more information than ever before about health, exercise, nutrition and performance. Ironically, all those choices can lead to analysis paralysis.
What type of exercise should I do?
How long should I work out?
Should I walk, run, lift weights, swim or do Pilates?
Should I follow a vegan, vegetarian, carnivore, keto, Atkins, paleo or Zone diet?
First Step: Decide
Decide today what you’ll do for exercise, then commit to it.
Your plan doesn’t have to be elaborate. Do something that builds endurance. Do something that builds strength. Most importantly, make it achievable. Build momentum first. As you progress, you can adjust your routine by adding exercises, increasing intensity or trying something new.
It doesn’t need to be perfect. It needs to be consistent.
Take the same approach with nutrition. Eat real food. Reduce processed foods and added sugars. Drink half your body weight in ounces of water each day. If you weigh 200 pounds, aim for 100 ounces of water daily.
Once you’ve established healthy habits and built momentum, you can begin experimenting with specialized nutrition plans to find what works best for you. Consider tracking your macronutrients — protein, carbohydrates and fats — so you’re making informed decisions rather than guessing.
Second Step: Create Healthy Habits
Go to bed at the same time every night and wake up at the same time every morning.
Start your day by drinking at least a pint of water. You can add a pinch of salt or an electrolyte supplement if you choose.
Then move.
Walk, run or work out. Lift weights, do calisthenics, stretch or spend time on mobility exercises. Even if mornings aren’t your preferred workout time, try to move for at least 15 minutes. You can always complete your primary workout later in the day.
This simple routine prepares both your body and mind for the day ahead.
Try waiting 60 to 90 minutes after waking before drinking coffee. Cortisol levels naturally peak when you wake up, helping your body become alert. Waiting allows those levels to decline naturally before introducing caffeine, which may help prevent the afternoon energy crash many people experience.
Repeat these habits every day. Before long, they’ll become second nature, and you’ll notice when you miss them.
Third Step: Get Your Mind Right
Nutrition starts with eating enough protein, and most people probably aren’t.
A general guideline is to consume about 1 gram of protein per pound of body weight each day. If you’re a little above or below that target, you’ll be fine.
If you’ve never tracked your macronutrients, don’t assume you’re getting enough protein. You’re guessing, and guessing isn’t good enough. Numerous apps and websites can help you monitor your daily intake.
When you drink water, drink water. Juice, tea, coffee, milk and soda don’t count toward your daily water goal.
If your goal is to lose weight, consider limiting alcohol consumption. If alcohol interferes with the healthy habits you’ve established, it may be worth eliminating it altogether.
This is a seven-day-a-week plan, not a Monday-through-Friday plan followed by a weekend of unhealthy choices.
Like eating out? Great. Order healthier options. Limit alcohol and skip dessert.
Don’t like cardio? Don’t like lifting weights? Your body still needs both cardiovascular exercise and strength training to stay healthy. Lean muscle mass is critical as we age.
Choose activities that elevate your heart rate. Build strength using free weights, resistance machines or your own body weight through calisthenics. If you need guidance, hire a trainer or purchase a structured workout program. Find a recreational sport or activity you’ll enjoy enough to do consistently.
The important thing is to keep moving.
I’ve outlined a simple roadmap to help you get started. Don’t wait until everything is perfect. Just begin.
If you need to ease into a healthier lifestyle, that’s perfectly fine. In fact, I encourage it. As your body and mind adapt, gradually increase the duration, intensity and complexity of your workouts.
Growth happens when you slowly expand your comfort zone.
Above all, remember that consistency is the key to long-term success.
As the old saying goes, “How do you eat an elephant? One bite at a time.”
About the author: George is the lead flexologist at StretchLab South Sarasota. Before moving to Sarasota, he owned a strength and conditioning facility in New York. He is a brown belt in Brazilian jiu-jitsu and a retired NYPD detective.
