Have you ever found yourself declaring, “Enough is enough! I’m finally getting in shape!”?
The surge of motivation is powerful. You envision a complete overhaul: cutting out carbs, sugar, alcohol, and any “bad” food, joining a gym, and committing to daily workouts to erase months, perhaps years, of unhealthy choices.
Perhaps your approach wasn’t quite that extreme, but if any part of this resonates, you’re far from alone. This “all-or-nothing” mentality is a common pitfall in the pursuit of fitness and health.
But let’s be honest: how long did that intense regimen last?
Were you able to sustain that diet and exercise routine consistently? Or did exhaustion, soreness, and general unhappiness lead you back to your old habits, convincing you that your previous lifestyle wasn’t so bad after all?
Instead of this unsustainable approach, we at Telos advocate for the “triage method” – a strategic analysis of your current health, similar to how hospitals prioritize patients in emergency situations.
This method allows for gradual, manageable changes, setting you up for long-term success….something that lasts so you can sustain a healthy LIFE.
It’s natural to feel frustrated when results don’t materialize instantly. But remember, the state of your current fitness and health likely developed over months or years. Positive change doesn’t happen overnight.
It requires commitment, perseverance, and a realistic timeline.
The Power of Gradual Change: One Step at a Time
And, spoiler alert: Anything worthwhile in life demands effort, and your health is no exception.
Now is the time to take those small, consistent steps in the right direction.
Overhauling Your Fitness and Health: A Step-by-Step Guide
To optimize your health, we recommend following this triage approach:
Start with Nutrition: Simple Swaps for Sustainable Change
Nutrition is the cornerstone of any successful fitness journey. Begin by identifying simple dietary changes you can implement. Focus on increasing protein and fiber intake.
Avoid drastic restrictions. Instead, aim for gradual adjustments that you can maintain long-term.
Consider resources like THIS ARTICLE for guidance on creating a sustainable nutrition plan.
This is where a qualified nutrition coach can be incredibly helpful. They will help you create a plan that works for you and your lifestyle.
Move More: Embrace Consistent Movement
Even small increments of movement can make a significant difference. Start with short walks, gradually increasing the distance and intensity.
Incorporate movement into your daily routine, whether it’s jogging, jumping jacks during commercial breaks, or simply standing up and stretching.
The goal is to establish a consistent habit of movement that you enjoy and can maintain.
Personal training can help you find movements that you like and that work for your body.
Add Simple Strength Movements: Build a Foundation of Strength
Bodyweight exercises like lunges, squats, push-ups, and sit-ups require no equipment and are excellent for building foundational strength.
Incorporate these exercises into your daily routine, even if it’s just a quick workout before your shower or during your lunch break.
Building cardiovascular strength through movement (step 2) prepares your body for resistance training.
If you are unsure of how to perform these movements, a personal trainer can help you with form and prevent injury.
Hit the Gym: Embrace Progressive Overload
Once you’ve established a consistent home workout routine, it’s time to introduce external loads for optimal muscle growth and bone health.
Aim for 3-4 strength training sessions per week, focusing on compound movements and progressive overload.
Strength training is essential for boosting metabolism and overall health.
Personal training is very important at this point to ensure that you are performing lifts correctly and safely.
Check in with Your Emotional Health: Prioritize Mental Well-Being
Mental health plays a crucial role in overall well-being. Stress and lack of sleep can significantly impact your fitness and health goals.
Consider seeking professional help from a therapist or counselor if you’re struggling with emotional health.
While we are not mental health experts, at Telos, we understand that mental health is a large part of overall health. We have a great partner at Soul Space with certified therapists to help you optimize your emotional health to live a healthy, happy life.
The Importance of Professional Guidance
While you can certainly implement this triage method on your own, working with a qualified coach can significantly accelerate your progress. A coach can provide personalized guidance, accountability, and support, helping you navigate the challenges and stay on track.
Remember, change takes time and commitment. Don’t be discouraged by setbacks. Focus on building sustainable habits one step at a time.
If you’re ready to transform your fitness and nutrition, we’re here to help. Our team of experienced coaches can guide you through this process, creating a customized plan that aligns with your goals and lifestyle.
Let’s ditch the “all-or-nothing” mentality and embrace a sustainable approach to health and fitness.
Your journey to a healthier, happier you starts now.