2 Simple Places to Start With Fitness and Nutrition
You’d like to start with your fitness and nutrition but aren’t sure where to begin. This article will help give you a solid place to launch, by not overcomplicating an already confusing subject.
There are two main pieces to getting started that I think are extremely important. First, is your mindset. You’ve probably experienced it when you start something new, you’re motivated and excited, but that doesn’t last long. You end up giving up, not because you didn’t have a solid program, but because your mindset was off.
This is completely normal. It doesn’t mean there’s something wrong with you or you won’t be able to succeed.
The second piece is about the tactics. You know all about tactics if you’re a LEO. These are the nuts and bolts, how to get from A to Z, in the safest and most efficient way possible. We will talk about that too.
Start With Mindset
Let’s start with mindset though, because this is the key to success.
No matter where you are right now you didn’t get there overnight. It also didn’t happen by just taking one massive action like exercising for six hours in a row. You’re not going to get to where you want to be that way either.
That takes small, seemingly insignificant actions towards your goal, taken every single day. The things that may not seem important at the moment, but make all the difference in the world. The kind where you are presented with a choice of water or soda, chicken or cheeseburger. If you choose one way you’re not going to gain 100 pounds tomorrow, and if you choose the other you won’t lose 100 pounds either. Doesn’t seem as important to your final goal, but it really is.
It’s not the big things that will break us like most people think, it’s the small ones. This isn’t just for when we talk about your health either, you can think about this in any area of your life. It’s the small decisions that you’ve made, over time that have gotten you to where you are.
So what does this really mean?
Don’t try and build Rome in a day. Don’t join a new Crossfit gym, start a Paleo Intermittent Fasting protocol, drop the sodas and caffeine, all while your switching your watch to work nights and trying to quit smoking.
I hope you get the point. It’s about baby steps, and I want to give you permission to start off slowly because that’s the way most people win. Yes, some people CAN go cold turkey, it just doesn’t work often and if you’re reading this, it probably hasn’t worked for you like it didn’t for me.
So we now have the mindset down, small little changes, done over time are going to be our best bet.
Follow-up With Tactics
Now lets get to the fun part, the tactics.
I have compiled two lists below. One is a list about things to increase, and one is a list of things to decrease. Notice I said decrease. That doesn’t mean eliminate, at least not at first.
Pick one item from the things to increase, and one thing to decrease. Now those are the only two things I want you to focus on for the next two weeks, nothing else.
That’s right, 14 days. If you decide to eliminate something rather than reduce it as you go, perfect. Still take baby steps while reducing it until it’s gone. If you get to a certain level and you don’t want to ever eliminate it, that’s perfect too, you’ve still made progress.
If you feel you’ve mastered them before the two weeks is up, feel free to come back here and pick another one from either list. We all make progress at different levels, so don’t compare yourself to where anyone else is. Keep progressing this way until you’re ready to take it to the next level.
If not, take two weeks and keep working towards it, knowing that you’re going to fail on occasion but learning from those failures and trying your best is what it’s all about.
Let’s get to those lists, shall we?
- Alcohol (Don’t hate me)
- Processed foods (More than a few ingredients on the package, put it back)
- Saturated fats (This includes red meat)
- Sugars (Especially added sugars on packages)
- Soda, coffee, tea
- Healthy unsaturated (especially omega-3) fats – fish, walnuts, chia seeds, flax seeds, egg yolks
- Water consumption (If your thirsty, you’re already dehydrated!)
- Fruits and vegetables (Strive for 2 servings with each meal, fruit in the AM and veggies for lunch and dinner)
- Lean meats (Chicken, turkey, you can add in a little lean beef)
- Cardio activity (Doing whatever you enjoy)
- Strength building activity (Body weight, machines, dumbbells etc)
Focus on One From Each Category
If you focus on one from each category, you’ll not only start to see changes, but you’ll start to feel them too. An added benefit is you’re not going to overwhelm yourself by completely going cold turkey.
Now if you’ve found this to be helpful and you’re ready to take it to the next level, keep reading as I have one final resource for you. Every month I put together a free seven-day fitness and nutrition group that is for first responders only. It can be done on your own time/place, at your one pace, and with zero equipment. You’ll get a short workout of the day and nutrition tip during the seven days.
If that’s something you think would benefit you, check out the details and sign up to join us at http://marchildebrand.com/academy and I will send you an email to verify you qualify, and get you inside the secret Facebook group.
As always if you ever need anything, please don’t hesitate to reach out, and stay safe out there.
Marc Hildebrand is a current LEO, Precision Nutrition Coach and Certified Personal Trainer who had his own struggles with nutrition. He used the information he now teaches to lose 100 pounds, and has made it his mission to help First Responders everywhere make it home safe every night. To learn more, visit his website at http://marchildebrand.com