5 Simple Daily Rules for Maximizing your Health and Wellness

“I fear not the man that has practiced 10,000 kicks once, but I fear the man who has practiced 1 kick,10,000 times.” -Bruce Lee

These tips may seem overly simplified at first glance, but ask yourself: “How consistent have I been for the last 3 months?” The reality is that we tend to skip the simple stuff, when 90% of our success comes from doing things consistently every day, and making them a habit. 

I’m a huge believer in becoming “Brilliant at the basics” when it comes to training but this philosophy works just about everywhere. 

Look, we understand - health and fitness can be confusing. Take a look below for some easy ways to improve on your own and level up! 

Choose a specific goal

This certainly isn’t groundbreaking, but it’s vital for success. If you know where you want to go, it’s much easier to recognize when you’re off track or maybe need a detour. The easiest mistake to make with this process is choosing something that is not measurable. If it’s not quantifiable, how do you know you’ve made it to the finish line? If you’re using words like “more” or “less” that’s a sign that you need to be more specific. Next, set up a system to track your progress, like a daily chart.

Plan your progressions

There’s no one right way to exercise, but one principle that is universal is the need for progression. Simply put, this means we need to do more work over time to get the results we want. Pretty straight forward, but there are A LOT of different ways to do this that can really overwhelm the newbie. But it doesn’t have to be overwhelming! One strategy I like is to record the weight you are comfortably using for 5-10 regular exercises. Make sure you keep a standard rep count (for example 10). Try to increase that weight slightly every 1-2 weeks and make sure to record your progressions. See how much you are able to improve in 8-10 weeks. If you plan it and record it, you’ll see your progress!

Turn electronics off at least 30 minutes before you want to go to bed

There’s no doubt this can be a tricky one these days. The fact is, quality sleep is one of our biggest weapons when it comes to improvements in fitness. By simply turning off the computers, TV’s and silencing your phones, you signal to your body that it’s time to go into rest mode. This can have a HUGE impact on how well you sleep, and how you feel when you wake up the next morning. It may not make you ready to skip the morning coffee, but it’s sure to make a positive impact on your health and well being.

Add 1-2 servings (the size of your fist) of vegetables to your breakfast

If nutrition is a struggle for you, then simplifying could be helpful. Whatever your goal, getting a few servings of veggies first thing can help start the day right. Pick something you actually enjoy eating and give it a go! There’s no magic to getting them in the morning, as opposed to other times throughout the day, but the mental momentum that comes with early morning victories can set you up for a great day. 

Don’t skip the cardio!

Cardio exercise has gotten a bad rep over the last 10 years or so, but this can help you take huge steps towards your goals. Low impact cardio can help increase the amount of activity you do each week and help improve your cardiovascular system. Think: heart, lungs transporting oxygen to your working muscles. A well trained cardiovascular system is crucial to health and longevity. Besides just the physical benefits, it can really decrease stress and clear your mind from the day. 

If you are having trouble being as consistent as you’d like to be, come check out RiseUp Fitness and see how our expert trainers and staff can help you! 

Book your free trial class here.