Improving your overall health and wellness doesn’t happen overnight. It’s a gradual process that requires consistency, dedication, and patience. The good news is that you don’t need to make drastic changes to your lifestyle to see significant results. By making small, sustainable changes every day, you can become 1% better in your training, sleep, eating, stress management, and hydration.
Training: Start by recording your workouts, write down times, scores, weights used even how various movements felt. By doing this you will be able see trends and likely see progress which will increase your motivation. Your training should en enjoyable and sometimes it might be tough to bring yourself in so use metrics to track your progress and keep you going!
Sleep: Getting enough quality sleep is crucial for optimal health, recovery and thus performance. Set a regular sleep schedule, and aim to get 7-9 hours of sleep every night. Avoid using electronic devices before bedtime, and create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.
Eating: Fueling your body with healthy, nutrient-dense foods is crucial for overall health and performance. Aim to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of alcohol. Aim to 80% of your diet from whole foods with 20% coming from everywhere else. Learn some recipes and begin to prepare meals.
Stress Management: Chronic stress can take a toll on your physical and mental health. Incorporate stress-management techniques into your daily routine such as breathing exercises and or walking. Prioritize self-care activities that you enjoy, does not have to be for hours a day but aim for 20 minutes a day.
Hydration: Staying hydrated is crucial for optimal physical and mental function. Aim to drink at least 8 glasses of water every day, and more if you’re exercising or in a hot climate. Avoid sugary drinks, and limit your caffeine and alcohol intake.
Becoming 1% better in your exercise, sleep, eating, stress management, and hydration doesn’t require drastic changes or overnight success. By making small, sustainable changes every day, you can improve your overall health and wellbeing and achieve your goals. Remember to be patient and consistent, and celebrate your progress along the way.
Ask yourself everyday in the morning how will you be better than yesterday?
Richie Mc Wade CCFT
Head Coach CrossFit Teesside