“And there I was, excited and happy with joy as I laid eyes on my newborn son for the first time! Now I’m a father and I have this little boy to take care of and help raise. It’s time to reevaluate my goals and lifestyle for to ensure I give him the best chance for a decent future These thoughts have been on my mind since I received the miracle of a son just last week.
Now here comes the tricky part – despite maintaining pretty decent fitness over the last few years, I gained over twenty pounds (20lbs) during my wife’s pregnancy, commonly referred to as “sympathy weight”. This is not setting a good example for my son, so I need to prioritize my health once again. But how do I do this? In this blog post, I’ll explain my simple 6-step plan to get in better shape and reclaim my life from bad habits. And if you find inspiration in this, I encourage you to pursue your own goals – feel free to reach out and I’ll support you in any way I can.
Here is the simple plan that can help anyone:
1. Walk 10,000 steps a day: Science has shown that walking is one of the best ways to get your body in shape. You can find more about the benefits of walking here Mayo Clinic article. To find time for this, I split it into two or three different sessions. I walk on the treadmill at the gym for 20 minutes every morning to warm up. Then I walk during my lunch break – often while on the phone with my work. Finally, I walk my dog for 45 minutes in the evening, which benefits us both. Try to incorporate fun activities that involve walking, such as visiting a park or nature trail, to make reaching your goal enjoyable.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
2. Hit the gym and do strength training: I won’t provide specific workout routines here, as it’s necessary to tailor them to your fitness level and goals to avoid injury. The key is to hit the gym every morning and lift heavy enough weights to make your body respond. Don’t forget to stretch! Dr. David Sinclair emphasizes the importance of strength training as we age. You can find more useful information on his Websiteand I highly recommend his book, “Lifespan,” where he discusses ways to slow and even reverse aging through fitness, diet, and mindset.
https://foodsecurity.org/david-sinclairs-diet-lifestyle/
3. Drink lots of water: Proper hydration is key to staying fit and offers many benefits. The Mayo Clinic has some great tips on how to drink more water here. To achieve this, I start my day by drinking a pint of water every morning. After that, I fill up a half-gallon jug and plan to finish it by noon. This keeps me well hydrated and helps me reach my daily water intake goal.
4. Fix Your Diet: I’ve tried all the fad diets and I can tell you that simplicity works. This is my simple diet plan: avoid junk food, fast food and processed food. Focus on single-ingredient, nutrient-dense foods like steak and broccoli. Yes, you can eat steak! Most importantly, say NO to sugar. Also watch out for sugary drinks as some of them contain huge amounts of sugar. Stick to a routine of three meals a day and maybe a light snack. It is so simple.
5. Fix your sleep: Are you getting 7 to 8 hours of rest every night? If not, you are missing out on the best supplement on earth – sleep. Regardless of your other efforts, lack of sleep and recovery can sabotage your plans. For tips on improving your sleep, see information from the Mayo Clinic here.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
6. Read a book about someone else who wanted to get in better shape or someone who inspires you to take action: This can have a profound effect on your psyche. I recommend three different books that have inspired me and continue to do so to this day:
If you follow these simple steps and stay true to your goals, you will see progress in just a few months. Stay happy, stay motivated and I look forward to witnessing your journey.”
#TakeYourLifeBack from bad habits
~ bow
