Each and everyone of us can make a difference.
Not only do we control our own fates through our thoughts, words, and actions, but we can have a drastic impact on the lives around us.
We can go above and beyond for our loved ones to show how much they mean to us.
We can offer encouragement, compliments, and a helping hand to anyone we encounter.
We can partake in a random act of kindness to put a smile on a strangers face.
We can help those in need, whether it be human or animal, by offering food, clothing, money, or shelter.
The ability to make a difference is an innate talent we each possess. What difference can you make today?
It's important to keep an eye to the future.
How will your actions today not only affect tomorrow, but next year? Or a decade from now?
If we disregard the long term affects of our actions we are setting ourselves up for potential failure.
Our bodies are tough. We can overcome and adapt to many things. But when you continually indulge in poor habits eventually a toll will be collected.
If you ignore your weight, stress, or sleep issues they will not improve. They will keep adding up, day after day, until a consequence you didn't see coming arises.
Once you've dug yourself this hole it can be extremely challenging to escape from it.
Pay attention to how you live your life now. Consider the future you see for yourself. Are your current actions paving the way to that future? If not, consider what must change. Implement those changes immediately.
There is none.
We are all different. We all live separate lifestyles. We each have a unique genetic make up.
The "perfect" diet is one that keeps you at a healthy weight while being sustainable, enjoyable, and energizing.
Are some successful with keto diets? Absolutely.
Are some successful with vegan diets? You bet.
Are some successful on high carb, low fat diets? They sure are.
No diet is universally successful.
If you hate meat, whether morally or because of the taste, a carnivore diet is a terrible idea.
If you gag at the thought of fruits and vegetables than a vegan diet is a horrible plan to try.
For most, I'd guess something balanced will be where they eventually settle. Including some plants, some meats, and few delicacies they can't live without. If that nutritional plan keeps you at a healthy weight and feeling great then you have found the diet for you.
It is the responsibility of each of us to try and experiment until we find the diet that works for us. If you remain determined and consistent then eventually you will strike gold.
To learn the simplest way to improve through your fitness journey, you must understand the principle of Progressive Overload.
The easiest way I can break down Progressive Overload is "do more than the previous workout".
Your first question is "Do more of what?"
That's where the principle can cause some confusion when first learning about it. The "more" can be a variety of factors. It could be more weight, more reps, more range of motion, more time under tension (time performing the exercise), etc.
The two most common forms of Progressive Overload when it comes to strength training would be more weight or more reps.
Here are a couple examples:
Week 1 I performed the Bench Press for 3 sets of 10 reps at 95 pounds.
Week 2 I performed the Bench Press for 3 sets of 10 reps at 100 pounds.
Week 1 I performed the Bench Press for 3 sets of 10 reps at 95 pounds.
Week 2 I performed the Bench Press for 3 sets of 12 reps at 95 pounds.
In the first example I increased the weight. In the second I increased the reps. The goal is to do more than the previous workout and I achieved that in both examples.
Throughout your fitness journey in order to continually get stronger, develop muscle, or increase your stamina you will have to utilize Progressive Overload in some manner. For runners, walkers, or other endurance oriented folks you would look to increase speed, distance, or time.
Week 1 I walked 3 miles in 60 minutes.
Week 2 I walked 3 miles in 58 minutes.
Week 1 I ran 2 miles.
Week 2 I ran 2.5 miles.
Week 1 I biked for 40 minutes.
Week 2 I biked for 45 minutes.
By nudging your body and abilities along you provide the stimulus to make steady improvements in your fitness and health.
As you workout, consider writing down your sessions so you can see the improvements week to week. Many people stall in their exercise programs because they do not track what they do. Instead they come in day after day and repeat the same thing over and over. This works in the beginning because it is a new and challenging stimulus. Once your body has adapted your progress comes to a halt.
You must continually challenge your body if you want to continually make progress.
We tend to be our greatest threat.
Between our doubts and self-imposed limits, the behaviors and habits that we've formed over the years, and a comfort zone we're afraid to leave, we are our own worst enemy.
Our thoughts, visions, and self-talk bleeds our confidence dry.
Our lack of self-development keeps us from progressing forward.
The pent-up hate causes us to see our blemishes rather than our beauty and talent.
Inside all of us is an all powerful being capable of amazing feats of accomplishment and love. All too often we hold ourselves back. We fear failure, judgement, and being wrong.
If we were to change our ways and love ourselves who could we become? What great goals could we reach if we released the brakes that hold our mind and body at bay in order to push ourselves farther than we thought possible?
Stretch your body, mind, and relationships beyond the boundaries you thought were your limits to achieve a new level of happiness.
Love and believe in yourself more than you ever have before to create a life that's better than you ever thought possible.
I had a friend ask me yesterday how to know how many calories they needed to eat. This is a common question that many people wonder. Most individuals know the importance of their calories. You eat too many and you gain weight. If you don't eat enough you'll lose weight.
But identifying how much to eat at the start of a new diet can be challenging. Many people lack the resources to truly test their basal metabolic rate. There are plenty of formulas out there that can help give someone a starting point though.
Since I tend to be drawn to simplicity, below are the formulas I keep coming back to and recommending. I did not create these. They've been around for a long time and have proven to work with a wide array of populations.
For maintenance (to stay at your current weight):
For weight loss:
For weight gain:
If you are looking to maintain your weight I would start with 15 then adjust to 14 or 16 if needed.
If you are looking to lose weight I would start with 13 and adjust down as needed. The goal should be slow, sustainable weight loss, hence the conservative approach. If you start with 10 you will certainly lose weight faster than at 13, but you will feel worse and possibly stall quicker.
If you are looking to gain weight start with 17. If you put too many calories in your body at once you will undoubtedly gain some body fat. Sticking with a conservative approach will keep the muscle to fat ratio in check.
Hope this can provide those looking for guidance some direction.
A life not enjoyed is a life wasted.
Every second matters. Don't let a day slip by without experiencing joy, expressing love, and feeling the happiness you deserve.
Seek out loving relationships, wonderful experiences, and meaningful pursuits on a daily basis.
Don't allow yourself to waste away at a 9-5 job you hate. Don't let friends and family that you adore slip by you. Don't let fear of failure or judgement keep you from chasing a dream or hobby.
You've got one chance. That chance can end in a blink of an eye. When an opportunity presents itself, capture it. When there's a difference that can be made, make it.
Don't limit yourself. Don't hold yourself back. Don't live a life of regrets.
Live a life of joy.
When confusion and overwhelm are weighing you down, the answer to your problems is to simplify. Rarely is there an issue in life that can't be resolved through cutting back. Simplicity is the key to progress in many facets of life.
It's easy to get caught up in details, opinions, and the massive amounts of information that is put out in the world. Unfortunately, more is less. Minimizing the inputs you receive can often provide clarity and direction while reducing the stress and anxiety so often felt today.
Identify principles and practices that work best for you while eliminating the unneeded clutter trying to push its way into your life. Focus on YOU and the results you can achieve.
Success boils down to consistency. Keep showing up, day after day, doing what you know needs to be done, and you will reach your goal.
Quit trying the latest and greatest. Quit trying to be better than someone else. Quit trying to meet someone else's standards.
Recognize what you need and stick to it.
Health should be a priority for each of us. Without it we can't enjoy the opportunities and relationships that enrich our lives. There is so much knowledge that choosing a place to start is overwhelming.
Below are a few options that can have a dramatic effect on your health. I want you to choose ONE from the list. This will be the only change you make for 1 month. Do not try and pick two or add one before the month is up. Stick to your choice and master it.
You have four options to choose from:
Once again choose ONE and focus solely on achieving that goal for one month. See what radical difference occurs in your health.
We are physical beings. We are meant to move. When we stop moving our health deteriorates. Disease risk and obesity all increase while mental wellbeing suffers.
You are not meant to sit around looking at phones, computers, and tvs. You are designed to get up and down, walk, lift, and carry items throughout the day. Our bodies are designed to work, but too many us of no longer challenge our bodies.
For optimal health and happiness that must change. There is a strong relationship between both mental and physical health being positively impacted by exercise.
The mind and body require movement. Any movement is better than none. Find your style. Stick with it for as long as you can derive pleasure from it. Once bored switch to a new means of exercise.
Anything is better than nothing. Do not let what you see on social media or the internet scare you off. You shouldn't let others opinions or physiques affect whether you exercise or not.
You should exercise to feel good about yourself. You should exercise to move and feel better. You should exercise to optimize your life.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!