Fuel gives us energy. It keeps us sustained. It enables us to progress forward in whatever tasks we set our minds to.
Fuel is more than just calories or food.
Fuel is both physical and mental.
All the physical fuel in the world will do nothing but keep us alive if we lack the mental sustenance to chase and conquer our goals.
Without motivation we sit at a stalemate in life. No need or desire to move forward. No urge to improve or pursue new initiatives.
Not only must you fuel your body, but you must feed your mind. Seek out new challenges and goals. Learn and teach yourself constantly. Fill your mind with gratitude, love, and confidence.
Power your body and mind.
Many peoples' workouts become stale. Individuals reach a certain point and stall.
Reason being is they do not have forms of progression. They keep repeating the same workout over and over. Unfortunately the body adapts fairly quickly and progress stops.
You'll see a variety of methods to avoid adaptation. Some change exercises periodically. Some increase weights or reps to a certain point before resetting. Some people completely change the mode of exercise they use.
The point that must be remembered is your body needs different stimuli to continue improving.
Insanity is doing the same thing but expecting different results. If every week you did the following workout:
Bench 3x10 with 185lbs
Curls 3x10 with 100lbs
Bike for 15 Minutes
Hopefully this isn't the only workout you would do, but regardless, you would hit a wall fairly quickly. Let's look at ways to progress each exercise.
For bench and curls, once you've done 3x10 try for 3x12 with the same weight. Once that milestone has been hit strive for 3x15 with 185lbs or 100lbs. Then you can up the weight by 10% and repeat this progression: 3x10, 3x12, 3x15.
Or you may look to change exercises. Move from bench to incline bench. Switch curls to db rows.
Sit-ups would be similar. Increase reps to a certain point then try adding weight or switching exercises.
For the bike look to add time (increase from 15 to 20, 25, then 30) or the distance covered in those 15 minutes. If in the first week you kept track you covered 3 miles then pick up the intensity next workout and beat that number. Eventually you should try a different form of cardio.
Our body needs to stimuli to adapt. Progression is key. This is why a properly designed workout plan is so important. At the very last you should track your workouts. Keep a workout journal so you know if you are progressing in weight, volume, distance, etc. If you aren't then you aren't improving.
The pursuit of health should never stop. It's a goal we each share from now until our dying days.
With that in mind, accept that there will be mistakes and patience will be required.
Perfect bodies won't be sculpted in a single gym session.
Healthy eating won't be ruined with one dessert.
Life is meant to be enjoyed. To enjoy it to the fullest we must be able to maintain good habits through thick and thin.
At times it will be tough. At times we will struggle.
We may go through a phase of eating "bad" foods. We may hit a streak of days where we just aren't up to working out.
You will survive. You will get back on track.
We've got all the time in the world to do so.
Tinker. Take breaks. Try new things. There is no perfect route.
We each must find what works for us in the phase of life we are living in.
Use patience and acceptance to make this is a life long endeavor. Understand for every low there will be an even greater high.
A special friend of mine was talking to me this morning about her word of the year. For 2019 she chose "Fearless".
I love this. Fear holds so many of us back. Fear is the greatest threat to our success and happiness.
Fear builds doubt and intimidation. If we doubt ourselves and are intimidated by the opportunities that lay before us we will miss out on life's greatest moments.
Fear is an expected feeling. We all experience it. We all suffer from the thoughts that fear causes to rise up within us. Fear holds us all back at times.
But it can be defeated. You can overcome it.
Believe in yourself. Trust in your abilities.
Take chances that scare you. The more fear you feel the greater the impact an opportunity, decision, or challenge will have on your life.
Be fearless. Pursue your dreams and goals ruthlessly.
It can be hard to stick to a healthy lifestyle on a travel day where you spend all your time in a car, at an airport, or on an airplane.
There are a few strategies I try and use to avoid the negatives that these situations can bring forth like poor food and lack of movement.
For food I focus on two things:
If you like fresh fruit and veggies, nuts, or other items that are easy to bring with you then pack them. Plan ahead so you aren't in line at McDonald's regretting your decision. Airports are not picky about bringing food in and obviously you can bring anything you want in your car if driving.
If you'd rather not pack food then consider travel days as fasting days. This can be a much better option than settling for poor food choices that may erase any momentum you've built or cause a bad reaction within your body. If you aren't use to fasting this may be tough, but becoming accustomed to intermittent fasting has both health and convenience perks as you no longer need to eat every few hours and can easily last all day without food.
The next issue, lack of movement, is the biggest problem for me personally. I live a very active lifestyle and just don't feel good being sedentary. I try and keep two things in mind on travel days:
It's easy to avoid drinking when traveling. It makes sense. The less you drink, the less you pee, the less you stop. Knowing this, I choose to stay hydrated to a point that makes me need to stop at least every couple hours, sometimes more. This guarantees at least a little movement.
From there, using a little discipline and ignoring others' thoughts, you can utilize bathroom breaks for movement snacks. Use your stops to do some squats, lunges, push-ups, hops, or stretching. You might get some strange looks, but you'll feel a whole lot better.
Speed is the ultimate equalizer.
Regardless of athletics, business, or life, those who diagnose, react, and execute the fastest will reach the top the quickest.
Physically and mentally speed and quickness is of the utmost importance.
We must stay sharp. We must learn, think, and plan faster than our competition or be left in the dust.
To remain at the peak of our condition we must practice speed.
If you do not frequently move quickly your body and mind will slow down. You will lose the ability to respond explosively.
Stay physically fast by utilizing sprinting, jumping, throwing, and dynamic lifting into your exercise plans.
Stay mentally sharp by incorporating timed challenges requiring cognitive processing and decision making.
Stay fast my friends.
Life can become dull.
At times it can be boring.
This has it's perks.
Routines are great for comfort and simplicity.
It also has it's downsides.
A life too easy is a life not enjoyed.
We are beings capable of amazing feats. To not experience the world is an injustice to our self. We owe it to our ourselves to embrace and explore the world around us.
Seek adventure it whatever form calls to you.
Adventure can be found in games, festivals, or other countries.
There is no limit, boundaries, or restrictions.
Push fear aside and accept the ambition of your soul.
How much variety do you need in your food? For me personally, I need very little. I could eat the same foods day after day and be perfectly happy as long as I have chosen foods I enjoy to begin with.
If you're looking to adjust your nutrition, spend a couple weeks eating a super simple diet. Too many choices can lead to anxiety and bad decisions. Make a deal with yourself you are going to limit your food to no more than 6 items.
Knowing you only have 6 things to eat you must make smart decisions. Choose foods that you enjoy and will provide you with energy. I would suggest
1-2 Protein Sources
1-2 Fat Sources
1-2 Carb Sources
If I were going to do this I'd choose:
Beef and/or eggs for my protein
Avocado and/or nuts for my fat
Rice and/or potatoes for my carbs
I love each of the above foods, consider them good choices, and can cook them a couple different ways.
Try it and see how your body responds.
Blue Zones are areas around the world where people live a much longer life than average.
Dan Buettner has studied these areas in order to unlock the code of longevity. It would behoove us to adopt some of these characteristics into our own lives if our intention is to live long and healthy.
Let's take a look at what traits we may attempt to adopt to maximize our life span based on Blue Zones around the world.
Taking these 6 themes and simplifying, I believe we could focus on 3 aspects to maximize our life.
If we are doing these three items consistently then our mental, emotional, and physical health will be kept at a high level.
The biggest barriers of entry to the fitness world are time and money.
People don't create the time to workout or aren't willing to spend the money to join a gym.
Knowing this let's create a workout plan that can be done free of charge and won't take up too much time.
Workout A (4 Minutes)
Workout B (~10 Minutes)
Try and do each workout two times a week.
In addition to this, aim for three 10 minute walks a day. Fit them in whenever you can, but try for after meals or spread evenly through the day if possible.
When looking for cheap ways to exercise nothing beats walking (or running) and calisthenics. Add in some free yoga videos on youtube and you can work on your stamina, mobility, and strength for an all around great exercise plan while spending no money.
If time is truly a big restriction for you look at performing workouts with a very fast pace. Perform challenging sets of exercises, take short rests, and rotate through a variety of movements. Youtube once again can be your friend.
Excuses won't hold those that are motivated back.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!