Photo by Maria Fernanda Gonzalez
Find Your Sustainable Change
It’s safe to say I’ve learned a great deal about training, performance, health, nutrition, and hormone optimization over my years as an athlete and a trainer. Most of it, I’ve learned the hard way. When I read or hear about most things training or performance related, I like to experience them for myself to decide if they’re effective for me. And, when I find something that works, something that helps me feel better or perform better, I stick with it.
I have found that those of us who aren’t willing to step outside our comfort zone learn very little and often struggle to see the change we desire.
I have also found that our most successful stories of weight loss, performance gains, and overall goal-reaching have come from people who are willing to tinker around with all sorts of different combinations of nutrition, training, and recovery. These are the people who are willing to be patient, learn, and occasionally go to the extremes to find out what their capacities are and then dial it in from that point. Then, it just becomes a regular part of the their routine. When you perform at a higher level, look better, and feel stronger and healthier, it’s hard to go backwards.
As we approach the new year, I encourage each of you to begin to think about a learning experience that will allow you to dial in on something that will, in the long run, end up being not only sustainable, but a way to learn something new about yourself.
Photo by Alison Marras
Photo by Mario Klassen
Top 5 Ways to Live Forever and Be Fit
I’m going to keep this really simple and to the point. I believe that there are certain things that should be part of everyone's routine in order to live longer, not get sick, increase performance, increase energy, and be lean and healthy. I have tinkered with a ton of different approaches to creating habits that will help me reach my ultimate level of health and performance. These are the habits that have proven to be the most effective for me.
Do a fasted workout that is high intensity at least 1 day a week. The fast could be anywhere from 6 hours, building your way up to 16 hours. The easiest way to do this is to stop eating after your last meal and train first thing in the morning before you eat.
Get rid of all processed foods and stop snacking throughout the day.
Save all your carbs till the end of the day. Up to that point, eat mostly healthy fats and a moderate amount of protein. Make this plant based if you like. Dark leafy green veggies should be your main source of carbs.
Stay mildly physically active all day long. Try a stand up desk, walking meetings, push ups, squats, etc.
Build the immune system and become antifragile by exposing yourself to extreme changes in temperatures from hot to cold. Ice baths and cold showers are great!
Photo Credit: Brad Neathery