The effort that you put in is the feedback that you get.
One of the most common things that we see in the gym at the start of the year is individuals starting the year off putting all the effort in. Going hard and consistent at the gym to get the results that they believe they deserve.
Then the time comes when they realise keeping up with all the extra work they have put on themselves is short lived, they get tired and they want to stop. Now I am not the coach to say that you “Gave up and don’t want it” I am the coach to sit with you an ask how much effort you belive you can put in and maintain.
Setting realistic expectations to get continuing and on going results is the key to being able to achieve long lasting results. What that does mean however it finding the balance of the energy and the effort that you are able to put in day in and day out without getting warn out and without saying that “you’ll do better next week”.
Another thing to remember when it comes to health, is that there are a few places to put effort in. That could be that we put effort into the following modalities:
Your fitness - from a strength perspective.
Your fitness from a cardiovascular perspective
Your nutrition from a balance perspective
Your sleep - for feeling recovered (remembering sleep hygiene too)
Social/ Work balance.
So then how do I make this successful - finding balance in training and nutrition.
Find your base minimum in terms of movement sessions (2-3 strength workouts a week)
Find your minimum in terms of cardiovascular work: 8000 steps a day.
3-4 Whole food meals that contain protein and fibre.
Sleep 7-8 hours a night going to bed by 10pm to support your circadian rhythm.
Once you have made a commitment to doing these 4 things on a consistent basis then you can focus on adding in additional things into your movement practice or adjusting your food to be a little bit more specific. Prior to this point sticking to the basics for the long term, day in and day out is where it all begins.
Kara ✨
