Being healthy and fit no longer is a pipe dream.
People from all ages and walks of life transform their lives simply by changing their lifestyle, their approach to fitness and exercise and now they feel better and have more energy than any other time in their lives.
But isn’t this limited to the lucky few that have been born with “thin genes” or professional athletes.
And why would you want to take my word?
Well after suffering for years with a chronic disease, I’ve researched, studied, tested on myself and modelled this unconventional approach to modern lifestyle and I’ve been living this way since 2014 and coaching others how to live this lifestyle since 2018.
The results my clients achieve vary, because we are all different. But it’s realistic for you to start making a few changes to your lifestyle, with very little extra time and effort put you on a path to help you live a long happy healthy life.
Today I’d like to pass on to you every step you need to follow to create a healthy lifestyle.., while still maintaining your business and keeping the fun in your life.
Let’s get started.
Step 1. Unleash your goals
I’m sure all of you are at different places with your own health and wellness
Maybe you have tried a few things in the past
Maybe some of these have worked and some may not
So with that in mind some of you may also be a little sceptical about what I’m about to tell you and will this work or not for you
That’s ok and totally understandable
Its human nature.
Firstly I would like to share a few things with you to understand why this.
It starts with your story.
The story that you tell yourself in your mind.
It may have come from a recent event or even extend back to an experience you had as a child and so you may have carried it with you for years.
This influences how you see yourself, maybe as a joker maybe a bit conservative or even a risk taker and you live your life based on this.
Then to do this we set standards for ourselves which limit and control us and give us boundaries to live in.
If you think you are an athlete you will live your life by this and give it a very high priority everyday.
If you think you are plain big boned you will give this a high priority to stay this way.
And this can certainly be holding you back.
To start you change this and raise your standards and beliefs about who you are.
Because it’s your daily habits to support these standards that you’ve developed for yourself over your life that will keep you there unless you change them.
So succeed you need to know exactly what you want.
What do you want to achieve?
You need to know your exact outcome and be very specific about that, because that helps your subconscious mind to focus on that very outcome and cut down the other noise and distractions along the way.
But what do you mean?
Well, “I want to get fit” is not good enough. But if you said I want to lose 10 kilos that is much more specific and this sets your brain on a specific path.
This is something most people don’t do.
And then you must know your “Why”.
Your big reason for achieving your outcome is your end goal.
The more personal and the more emotion you personally can connect to this goal the better.
As an example a middle aged mother I am coaching wants to be able to lose weight and confidently look at herself in the mirror again.
As you can imagine this is a very personal and emotional goal for this lady.
Then when you have your ‘Why” it’s important to write it down and read every day to remind you and to help build a new thought and start new habits.
For some of my clients who are visual learners, I create an image for their desktop or laptop computers that reminds them of their “Why” when they see the image every time they turn on their computers.
Here is an example of an image I have created for myself that is on my on the desktop of my laptop which has all my “Why’s” – my wife and family, and all the other things I love to do in my spare time – go surfing, mountain biking, ocean kayaking, stand up paddle boarding and trail running.
Step 2. Stay Calm and Remain Focused
If you want to create a healthy lifestyle you don’t need a massive life change, you simply need to start small with a number of small changes and build on this day after day week after week, until they become new habits and new standards from yourself.
This then helps to re-write your story of who you are in line with your new goals.
To do this you need to focus on one approach.
There are dozens of different ways to make a lifestyle change, but one of the biggest problems most of us have is that we expect an instant change… and when it doesn’t happen we give up and move on to the next, latest, bright and shiny thing.
And there’s a program for every goal… if you want to be a pumped up bodybuilder, theres a certain approach.
To find the best program for you, ask yourself a few simple questions…
Does the program work for me and does it fit in with my beliefs, my business, my family, my life commitments?
Talk to others who have done it and get their view.., was it Great… Good… OK… or plain awful!
Is it going to help you achieve your goals?
A quick Google search will show you there’s a swag of options for you to choose.
There is a huge range of programs available.
The most common types of delivery is by books, face to face or online.
The program you choose all depends on you.
Find something that suits you, your interests and passions and suits your budget… and works to the time you have available
If there is a free trial consult available, that may be worth trialling before you commit.
The following is a bit of an overview of each of these to help you choose which one is most suitable for you.
Book/eBooks
DIY – Generalized/step by step approach to deliver course or program.
PROs
Low cost
Not restricted to a certain time or location
CONs
One program to suit all
No additional support & accountability
If you are driven and highly motivated a self guided DIY course in a book or ebook that you follow along will suit you. It’s the lower cost of all the options listed.
Face To Face – Individual
Course sessions may be held in local cafe, workplace, local gym or even your even your own home and typically are more personalised
PROs
Program may be modified to suit individuals
Additional support & accountability
CONs
Medium to high cost
Restricted to a certain time or location
If you require a little more support and accountability this may be a good option but it comes at a cost.
Face To Face – Group
Course sessions may be held in a local cafe, workplace or local gym
PROs
Group support may assist with motivation of individuals
CONs
Program typically is more generalised to suit the group
Limited support & accountability
Restricted to a certain time or location
Online
DIY – Generalized/step by step approach to deliver course or program.
PROs
Low cost
Not restricted to a certain time or location
CONs
One program to suit all
No additional support & accountability
If you are driven and highly motivated a self guided Online DIY course that you follow along will suit you. It’s the lower cost of all the options listed.
Face To Face – (Online) Individual
Course sessions are typically via Video Call, Zoom, Skype or FaceBook/Messenger and are more personalised
PROs
Program may be tailored to suit individuals
Additional support & accountability
CONs
Medium to high cost
Restricted to a certain time or location
If you require a little more support and accountability this may be a good option, but it comes at a cost.
Face To Face – (online) Group
Course sessions are typically via Video Call, Zoom or FaceBook/Messenger
PROs
Group support may assist with motivation of individuals
CONs
Program typically is more generalised to suit the group
Limited support & accountability
Restricted to a certain time or location
Some offer ongoing support for additional coaching or more advanced strategies and techniques
Step 3. Get started
This is the fun, exciting step!
You’ve done your research and found someone that you can relate to who fits your lifestyle and interests and you feel can help you reach your goals.
At this stage you’re buzzing. You are full of motivation and enthusiasm… this is going to be the one!
All your other efforts have led to this day, now it’s time to start the transformation towards the body you can be proud of at last… and regain the fitness you thought you had lost forever.
In my opinion you should look for an education that gives you a healthy lifestyle you can
continue for life.., not a quick diet or pills or shakes that may actually be unhealthy and you can’t keep going for life.., and can become really expensive!
I believe there is only one lifestyle that is the best way to live.., for weight loss and management .. .to reduce inflammation.. .to improve.. .to help our bodies function as we have adapted to for millions of years… and to live a long healthy life, being fit, lean and strong.
The best lifestyle principles are based on Mark Sisson’s Primal Laws –
1. Eat Plants And Animals
Real food is by far the best food for you to eat.
So what foods are in?
Vegetables, meat, fish, fowl, nuts, seeds, a little fruit, coconut products and plenty of healthy fats.
2. Avoid Poisonous Things
You must ditch manufactured and processed foods.
So what’s out?
Sugar, processed carbohydrates (bread, cereal, rice, pasta), processed foods & processed oils
3. Move Frequently
For millions of years our bodies have adapted to move at a steady pace regularly throughout the day, everyday.
What you need to do?
Avoid sitting for longer than 20 minutes wherever possible. Get up and move around, go for an easy walk when you wake, lunchtime or after dinner.
(Always make sure you have medical clearance before attempting any new form of exercise.)
4. Lift Heavy Things
A really important part of a rounded exercise plan is to include lifting things heavier than you would be a normal day. This helps build muscle and bone strength.
You can lift weights at the gym, or even do bodyweight exercises such as squats, planks, push ups and pull ups.
What you need to do?
Try a few push ups. If you are just starting out try “Standing push ups” — stand facing a wall, lean in to the wall and use your arms to push yourself away again.
The further away from the wall you stand the more effort is needed to push away.
(Always ensure you have medical clearance before attempting any new form of exercise.)
5. Sprint Once In A While
Sprinting is a great exercise to turbocharge your fat metabolism and fitness.
What you need to do?
Go for a 10 minute warm up walk, do 5 short sprints either running, riding on a stationary bike or swimming, or even a brisk walk up a hill for 15 to 20 seconds maximum, with a rest in between each and finish with a 10 minute cool down walk.
(Always ensure you have medical clearance before attempting any new form of exercise.)
6. Get Plenty of Sleep
The importance of good sleep is often ignored today.
What you need to do?
Switch off electronic devices like mobiles and laptops and dim the lights 1-2 hours before you go to bed to let your hormones adjust to get you ready sleep.
7. Play
Play is something we usually think is only for kids but is just as important for you – and it’s fun!
What you need to do?
Get outside for at least 20 minutes a day and kick a ball with your kids or go for an easy ride on your bike or paddle a canoe or go for a hike in the bush.
8. Get Plenty of Sunlight.
The sun is the best source of Vitamin D… it helps your body cells and reduces the risk of disease.
What you need to do?
Expose large areas of your skin (arms, legs, torso) to direct sun for about 10 to 15 minutes a day, but to avoid burning make sure you slip slop slap exposed, sensitive skin areas (face, neck, hands) with clothing or sunscreen to reduce sunburn and skin cancer concerns.
9. Avoid Stupid Mistakes
Distraction from a mobile phone while driving has become one of the biggest causes of motor accidents, with 22% of car accidents and 71% of truck accidents attributed to the use of phones while driving.
What you need to do?
Lock your mobile phone in the boot or glove box to totally eliminate the distraction of calling, texting or even glancing at it when you hear that “ding”.
10. Use Your Brain
Although you may feel your brain is becoming more and more overloaded everyday, it also needs variety to help you mental health.
What you need to do?
Do something different than you would in your everyday life.., like playing a board game, picking up that guitar you haven’t played for years, or even playing a game of Sudoku or a crossword puzzle… Brain Fodder!
Ad examples here
But this on it’s own is not enough, as our willpower on its own is not enough to keep going against all the challenges that your life throws at you.
This is when you call on your “Why”. Your emotional pull that keeps you moving towards your goals and keeps you going when that evening snack in front of the telly is calling you… or those slices of pizza on Saturday night!
Then you need to put in a consistent effort.
Lasting change no matter if you look at people successful in businesses relationships or health and wellness, comes from making small changes everyday that build and build and become something significant.
Conclusion
Starting a new lifestyle is easy.
Sticking to it and transforming your lifestyle takes focus and commitment.
But the results are incredible.
A healthy lifestyle can prolong your life, reduce the chances of disease, invigorate your business life, motivate your family life — and put FUN back into your daily living.
Everything you need to start is here.
Enjoy your journey and the opportunities that lie ahead when you reach your goals.
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