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💡 The easiest way to make your fitness routine sustainable

Hey! – Rob here 👋🏼


Here’s Your Weekly Health Fix . . .  A coaching idea and tip from me, and a health related headline you might have missed . . . 

It only takes 5 minutes . . .

As the first week of 2024 draws to a close, and people are embarking on their new years fitness resolutions, this message is for both those that have started and those that haven’t

Even with the best plan, most people fall down because the task at hand is overwhelming.

How many times in the past has life gotten in the way??


Just like your poor health and fitness didn’t occur overnight, regaining your health happens when you consistently show up and do the reps, for weeks, months and years on end.

It never stops, nor should you want it to. 


Being energetic, capable and in good health is a blessing.

Taking the steps to maintain that increasingly less common state isn’t a chore. It’s an act of gratitude.


Anyway – 

In order to keep showing up, and to build a bunch of habits that support your health, starting off in a sustainable manner is the only way to avoid overwhelm, and avoiding overwhelm is the only way to keep those habits sustainable.


Here’s a practical question to ask yourself that will set you off at the right pace . . .

‘What is the maximum I can do today (and everyday), that I can complete in full, and that I can recover from by tomorrow so I can do it again??’


This question is appropriate whether you’re a complete beginner or already trying to further advance a base level of fitness.



If you haven’t started yet, and have a tendency to avoid or procrastinate, here’s a trick that I use with my clients to put this key concept into action.


Choose one exercise, no matter how easy, and set a timer for 5 minutes. 

Do 10 repetitions of that exercise, take a break, and then do 10 more.

Do as many sets of 10 (including the rests) as you can do in 5 minutes.

Then stop, and continue with your day.

Be strict – no more than 5 minutes! Even if you feel like you’re getting in to it and could continue.


If 5 minutes is too much, set a timer for 3 or 1.

Do this every day, for as long as it takes until it’s routine for you to do without fail.


For most of my clients, within 3 weeks of doing 3 to 5 minutes a day, they are ready to talk about doing 2 exercises and 7 to 10 minutes per day.

Following this trend, in the space of 4 months, they are consistently exercising for 30 minutes most days, and daily exercise feels like a part of life and not a chore or punishment.

It won’t need to be remembered as it will have become just as routine as brushing your teeth.

Best of all, it was fuss free.


Can you imagine how fit you would be in 6 months compared to now if you were consistently exercising every day without fail?


The same approach can be applied to other health promoting habits too, for example 5 minutes a day of morning sun exposure, 1 minute of daily cold plunges, 5 minutes of journalling or meditation, or 5 minutes of meal planning.


To reiterate, start small. Start embarrassingly small. Make a big deal about doing something trivial.


This way, you wont be embarrassed by your condition or state of health by this time next year.

Netflix diet propaganda is back! – beware!

The makers of ’The Game Changers’ film (not documentary), return with another misleading production.

You Are What You Eat’ sets out a compelling case for why we should avoid meat products. 

The compelling bit however is the production – the bits that made the cut, the dramatic music, and the passionate narration.

The film is based around Stanford University’s Vegan Twins study.

The problem – the results of the research don’t in anyway prove that going plant based is better for your health.


Here’s some key points to be aware of if you choose to watch this film.
 

  • Both the production, and the study it is based on were heavily funded by the Vogt Foundation (a vegan advocacy group), and the lead author also received funding from the Beyond Meat company.

 

  • The people on the plant based diet ate fewer calories over all – so the weight loss efficacy claims can’t be attributed to the plant based diet itself.

 

  • Muscle mass wasn’t measured in this study, although it can be assumed that due to the deficient nature of plant based diets, that the participants lost muscle tissue rather than just body fat. This also goes against the strongly repeated claim that the vegan route is healthier, as we know that muscle is an essential part of our immune system and plays a crucial role in our cardio-metabolic health.

 

  • The plant based diet does indeed lower LDL cholesterol – but by now we know that LDL cholesterol on its own is a very poor indicator and almost irrelevant risk factor for heart disease. 

 

  • Triglycerides and HDL cholesterol shifted in a negative direction in the data, but this wasn’t highlighted by the authors and producers despite their significance when assessing cardio-metabolic health.



Zoe Harcombe and Nina Ticholz separately de-bunk the study in question and highlight the flaws and corruption involved in the whole production. 


For an easy to watch explanation, click here.

. . . That’s it for this dose,

 

Until the next time – Stay Motivated!💪🏼

 

Rob ✌🏼

P.S. – If you need a helping hand getting off on the right path towards improved health & fitness, my coaching and mentoring programs are designed just for that! . . . Schedule a quick call (FREE) so we can go over how a bespoke plan might look for you. 📲

The ‘Your Weekly Health Fix’ post or email does not constitute individual medical or health advice or guidance. Always do your own research and consult directly with a professional. 

 

These post are intended to be informative, educational and entertaining. Often bold claims may be made or strong opinions offered. These statements may be contrary to popular convention or commonly disseminated narratives. It is our intention to keep these publications brief, so sometimes references or links may be excluded. We will not make any claim or give generalised conclusions or guidance that cannot be substantiated with scientific research or other forms of evidence.

 

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