Our Top 3 Get Transformational Rules to Live by Today I want to talk about our top 3 rules that get long lasting results and add years to your life. Remember when I blog, the content is coming from my personal experience from my own transformation successes and failures (the journey) and over 20 plus years of transforming clients all across the world.
This blog post is not about "getting to shredsville", this is about transforming your physique to the results YOU are happy with, can maintain and improve all areas of your life. I want to get right to the point, because what I have to say might sting to some, but I invite you to embrace that sting and learn from these rules as they have served me and my clients well.
1. NUTRITION Yes people, if your nutrition is horrible you will not see results. This is not a shock to hear, but still to this day there are Millions across the glob eating like hell and working out hard in the globo gyms every day and looking worse every year. *If your nutrition does not support this list below, you will fail over and over again:
- Daily energy needs (work, kids, life, digestion, running the body, focus, energy, mood, sleep, regeneration)
- Daily stressors (life, work, sport, exercise, training workouts, toxic news & people = Sympathetic Nervous System craziness)*Most people are dominant SNS and never shut off! Aka fight or flight high cortisol junkies.
- Recovery (sleep, digestion, stress management, meditation = Parasympathetic Nervous System chilling out regeneration) *We need more PNS to regenerate and manage stress. Most are low in this! Pretty wild that nutrition (aka food) are used to fuel all these daily functions! These 3 areas above must be your main focus to improving and increasing your life, increasing the function of your body and increasing the vitality in your life! NOTICE: I did not say weight or scale weight loss!!!!!!!!!!
2. SLEEP / REGENERATION / STRESS MANAGEMENT These are the most neglected areas in transformational success. I will go point form here as this is a full Weekend Seminar of information to go over. - If your nutrition is horrible, sleep, regeneration and stress management will never be optimal and you will live in a stressed and dysfunctional body! WHY? - If you do not have the fuel to run the ship, the ship stops and eventually starts to sink! - Eat like shit, feel like shit! - You are what you digest! - If you have poor digestion, you cannot assimilate food to help with regeneration, sleep, nor help coping with all the other stressors in your life, thus poor digestion is a stressor!
Remember these!
- SLEEP = this is where you regenerate and recover from the day’s workouts, hard work and stress. This is a type of mediation to help us recharge our bodies. To have optimal sleep the body must be fed well or you cannot repair and regenerate.
- REGENERATION = daily stressors as mentioned above need solid nutrition to handle those stressors (aka to fuel them), regeneration also needs….you guessed it NUTRITION! Eating a vitamin rich nutritional plan will bring so many benefits to your regeneration that you can get back to feeling awesome in no time! Again…to recover you need sleep and nutrition.
- STRESS MANAGEMENT = I have learned the hard way on this one! Stress is the silent killer in our world and is only getting worse. From people hating their jobs, to stressing about bills, stressing about life, their health, body and family issues. Stress, aka nasty cortisol, can slowly break a body down into nothing fast!
TYPES of Stress
- Physical = workouts, lifting weights, sports, physical jobs, daily chores….these are all types of stress. *Yes people working out is a type of stress. You are breaking down muscle tissue (aka tearing it) and that muscle tissue has to regrow (happens in your sleep). Again, if your nutrition does not support your daily needs, your workouts are NOT GOING TO WORK FOR YOU! Those workouts become part of the problem as your nutrition does not match the energy needed to recover and workout , nor does that nutrition help with all the other stressors in your life. That workout hurts you more than helps you. I often here, “I workout to get away from stress”, when a workout is adding stress.
- Mental = worrying about bills, your health, your family, your job security, car breaking down (huge list here). Additionally, worrying about what others think of you, anxiety (again another large list here of stress). We must recover from stress with the help of nutrition and any Parasympathetic mode you like to regenerate with: yoga, reading, hot bath, sleeping is a great one, meditation, playing with your kids. Again, nutrition is the base here to help recover. - Internal = digestion & assimilation of nutrients are two of the top ones here. Again, you are what you digest, thus if you have poor digestion, your assimilation of food nutrients will be hampered, lowering your changes of regeneration from daily stress and ADDING more stress! Eat low quality food and having poor digestion is adding more stress to an already stressed out system! By focusing on nutrition, you can improve your digestion, thus improving your assimilation of nutrients that will in turn help your regenerate from stress! Crazy right! 3. TRAINING / EXERCISE / FITNESS Once you have the top 2 requirements down and rocking, THEN you can start kicking butt in your training, exercise, or fitness related workouts. Remember, so many people are working out hard, but they do not recover hard due to poor nutrition and poor stress management. *If the top 2 requirements are not met, you are hurting yourself more than helping yourself. * I do not care what type of workouts you are doing; you are not set up for long term success if you lack nutrition and recovery! *ANSWER THESE honestly and start improving your transformation success:
- Do you know how many calories you eat daily
- Do eat more processed food than meat, veggies, fruit and natural mother earth carbs - Take a good look at the past 5 years via pictures, health and wellbeing: Have you improved your physique during this time and held that improvement (small physique changes are natural). - Have you been injured more than healthy via training - Have you gained more fat around your upper back, arms, mid section and lower back - Have you gained more fat around your hips and upper thighs - Do you like what you look like in clothes or are you wearing clothes to hide your body - DO you always say “I eat healthy” yet see no results (guess what you are not eating optimally) - Do you eat and then soon after get indigestion - Do you wake up and dread the day with no energy - Do you drink coffee every time you start to get tired, like afternoons, or just crash hard on the couch - Do you get bloated easy - Do you get routine blood work done and are proactive in fixing it - Do you get 7-8 hours of sleep or do you have insomnia - Do you always look for the quick fix diet or the next fitness fad - Do you binge eat and then go do some bootcamp or cardio class thinking that will help - Do you overreach on all your exercise thinking if you go hard, this will fix everything - Do train and are still not improving strength levels - Do you do TONS of cardio from spin classes to treadmill HIT, or do those dreaded HIIT classes per week yet have zero idea of how much food you eat, water you drink, supplements you take I will stop here
Step 1 Get your nutrition and stress management in order, this is first!
Step 2 Get some dam sleep and regeneration. You only have one shot in the body, treat it properly (or do you take care of your car better)
Step 3 -Time to start training your body and add some years to your life (yes training is different than exercise and fitness). -Get some exercise in daily in short bursts -When ready, test some sport and fitness
*If you are not improving via training, something is wrong with the Top Two Goals!!!!
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