We offer this check-in so that you have an idea where you are on your wellness journey across six specific areas, and where you may be able to improve! It’s a simple and easy process to go through to ask yourself how you’re performing.
A common theme, when it comes to health and fitness, always seems to be overwhelm. People don’t know where to start, what they should be doing, where to look, what to look for, what they should be tracking… there’s so much information out there! You need a week of dedicated research time just to sift through all the noise!
This 6-Step Check-In should really help eliminate confusion and give you a place to start. Most of the time, people already KNOW what they should be doing anyway. This process will only highlight things you probably already know.
So let’s get started!
Sleep. How are you performing in this area? Sleep is the cheapest and BEST performance enhancing drug THERE IS. Two resources that you should listen to regarding sleep are the Mathew Walker with Joe Rogan podcast (resource here)and the book ‘Sleep’ by Nick Littlehales (resource here).
Ask yourself, “What is both the quantity and quality of the sleep I am getting?” Both of these factors are very important. If you feel like your energy levels, overall vitality or your overall performance isn’t where it should be… look into your sleep habits! Making a small change with your sleep could make a huge difference!
Water/ Hydration. This is not only the number one aras where people fall down, it is also the number one area where if people fix… they get THE MOST bang for their buck. Hydration can impact performance in many ways. Dehydration can lead to fatigue, lethargy, headaches and a sense of hunger. Many times, just addressing someone’s hydration status can fix many of the issues they are struggling with.
Protein. Are you hitting your protein requirements? A common theme with many of our new clients is that they are not only not hitting their daily protein needs, they also have no idea what those may actually BE! If you are looking to change the shape of your body, getting the right amount of protein is essential.
Vegetables. If you are an adult, “I just don’t like vegetables” isn’t cutting it anymore. Who cares? Vegetables are an important part of a healthy diet. Eat them. Saute them in a little butter, add some sea salt and cracked black pepper, add a little sauce… whatever you have to do. Put a peg on your nose, I don’t care. You’re a grown adult. Eat your veggies. It’s important. If you aren’t eating the vegetables you should be, and you aren’t going to, you need to look at a quality supplement to replace the micronutrients you’re missing out on.
Vegetables provide fiber and other important nutrients, while being something you can eat in high volume because they have LOW CALORIES. If you are looking to drop body fat, supplementing a lot of your diet with vegetables is a GREAT tactic. Just be careful what you are adding to them, like sauces and dips!
Resistance training. Are you participating in some form of resistance training? Are you moving your body under body weight or external load? Free weights? Machines? Make sure you are doing something to strengthen your muscles.
A lot of people when they hear resistance training or lifting weights, automatically begin to think they’ll look like a bodybuilder. That is absolutely NOT the case. Resistance training benefits bone density, joint integrity, structural balance and posture. You get a positive effect in all of these areas from resistance training, and you will NOT end up looking like a bodybuilder. In my opinion, EVERY human being on the PLANET, should be doing some resistance training a couple of times a week to benefit their general health.
Cardio.Are you also doing cardiovascular work? Are you doing anything to build/ strengthen your engine? Are you doing ANYTHING to improve your heart health? You need both low-intensity and high-intensity cardiovascular work. Find something you really enjoy and do it a couple of times a week… whether it is walking, bike riding, jiu jitsu, boxing, running laps with your friends, hiking… whatever it IS… get out there and DO it!
And there you have it!
Your 6-Step Fitness Check-In… if you’re not feeling as good as you should be… as energetic, as vital… if you aren’t performing at your best… have a look at these six areas and see where you can improve. Making small changes in how each of these areas is being addressed can significantly impact your overall health, wellbeing and performance!