by Jared Markiewicz, ACSM-CPT, YFS, TPI CGFI
When you are leaving Functional Integrated Training, there is a sign in big blue letters that simply states: You Just Got Better.
But, is it possible that every person who has been training with us for 2, 3 or 4+ years is actually STILL getting better every day? YES!
Improving at dominating life is multi-faceted, and doesn’t just mean you lifted more weight during your training session or dropped a few pounds of body fat.
Obviously, that is the easiest way to see progress and simple to track. Today I want to talk about the other variables that can be improved that have as great of an impact on your success at life!
Too often, I have clients come to me and say, “My nutrition is spot on but I can’t seem to lose any weight.”
In my experience, 9.5 times out of 10, they aren’t as dialed in as they believe they are. Most people know what to do and how to eat but, ultimately, just don’t eat that way frequently enough.
My rule for getting better every day with your nutrition and hydration is simple: eat clean 85% of the time.
If you eat 3 meals a day every week (21 meals) that gives you 3 meals/week to enjoy the food/drinks that aren’t necessarily the best for you. The rest of the time, load up on lean protein, veggies/fruits, minimally processed fats and fiber rich carbs!
S L E E P…. the greatest recovery tool that exists, plus it’s FREE. So, just get more, right?
There are too many variables at play here to just say you must get 7- 8 hours of sleep. Typically, 7-8 hours of sleep per night is ideal; however, some people are unique and need more or less sleep. And, still others have little control of their actual sleep due to outside influences. As a parent of twin infants, I now understand those people J.
In other words, let’s control what we can and establish a bedtime routine.
1) Brush your teeth
2) Wash your face
3) Change into bedtime clothes
4) Read for 15 minutes
5) Turn off the lights
This exact plan may not work for you, but find a plan that does! Every time you do this, refine the process, make it more YOURs and constantly improve.
This is the hardest one for most people. Motivation comes in waves, particularly after the New Year, before vacation and, of course, before your best friend’s wedding who lost 50 lbs last year and now makes you look like the chubby one!
Because it is so hard, I want to keep this one really easy to adhere to:
Post-it note goals!
Simplicity is the key here: set a realistic goal with a timeline, even if the timeline is distant or uncertain and stick it somewhere you see frequently. For example, your bathroom mirror does NOT work, unless you make frequent trips to your home bathroom during the work week!
I personally keep mine in my car on the dash. That way every time I see it, I am working to do something to move me closer to that goal.
For goal setting, I recommend behavior goals over outcome goals. Instead of writing, “Lose 15 lbs in 3 months,” the goal could be, “ONLY black coffee from Starbucks for the next 3 months.” This is a great goal if you have a terrible mocha latte with whip Starbucks addiction…not like that is common or anything ;).
This example behavior is much more likely to be something you can adhere to and accomplish daily leaving you feeling successful. And success means constant improvement!
Getting better every day IS possible, but it’s hard.
To recap, you can set yourself up to kick butt at life when you eat right 85% of the time, establish a bedtime routine and write your goal on a post-it note. If you can start here with these easy habits, who knows where you will be in 3 months, 6 months or a year from now!