32 Tips to Improve Your Health & Fitness Tip #17

32 Tips to Improve Your Health and Fitness

#17. Eat Real Food.

When we base our food choices on real food including a variety of vegetables, fruits, lean proteins, carbs, and healthy fats, we are choosing minimally processed, nutrient dense foods that help us to look good, feel good, and move better.

Fruit & Vegetables: Taste the rainbow. The more variety we get in our veggies, the more we get a variety of micronutrients (vitamins & minerals) that our bodies need to run optimally.

Protein: prioritize lean protein (minimally processed), including animal protein, lentils & beans, and egg whites, and dairy (cottage cheese, plain greek yogurt).

Carbs: Adding some starchy carbs (minimally processed) to get fibre and enough energy to support your workouts. Try sweet potato, spaghetti squash, zucchini noodles, steel cut oats, quinoa, etc.

Fats: Choose healthy fats, including whole-food fats like nuts and seeds (Avocado!), blended fats like butter and nut butters, and pressed oils like olive or almond oil.

Eating real foods can help us to look & fee the way we want, to reach our health and fitness goals, to live into our best selves!

32 Tips to Improve Your Health & Fitness Tip #16

32 Tips to Improve Your Health and Fitness

#16. Purchase Healthy Prepared Meals.

Purchasing prepared meals is a great way to have healthy food ready to heat up and enjoy. If you do not have time to meal prep, and/or if you would rather have the convenience of prepared meals, there are multiple services that will do the work for you.

You can use an online site to deliver meals, already split up into individual containers, set to your portion sizes and macros. You can use services that deliver recipes and all of the ingredients, so all you have to do is follow the recipe and do the cooking. You can visit a store that sells prepared meals and pick what looks good for the week ahead!

Purchasing prepared meals can be more expensive, but you are paying for the convenience and time saved. Additionally, you can always do a combo of meal prep for most of your meals and purchase a few prepared meals for later in the week.

Choosing to purchase meals already prepped and ready to go can be a great way to consistently eat healthy to reach your health and fitness goals!

32 Tips to Improve Your Health & Fitness Tip #15

32 Tips to Improve Your Health and Fitness

#15. Track What You Eat, And How Much.

If you were trying to dial in your finances, you would start by tracking everything you spend. You’d want to know how much you spend, how often you spend it, and then you’d want to make sure everything you’re buying is essential.

The same is true when we work on dialing in our diets. Tracking what we eat, and how much of what macro (protein, carbs, and fat) is essential data to know what we are doing right, and what we need to change.

We recommend tracking your food on the free app, MyFitnessPal. It familiarizes you with serving sizes & portions and shows you exactly what you’re putting into your body. You can set calorie, protein, carbohydrate, and fat gram goals, or we can set those for you when you sign up for Personal Nutrition Coaching!.

For a quick visual guide you can use the Hand Method:
1 Palm size of protein-dense foods with each meal (2 for men).
1 Fist of vegetables with each meal (2 for men).
Optional: 1 Cupped hand of carb-dense foods (2 for men).
Optional: 1 thumb sized portion of fat-dense foods (2 for men).

To lose body fat, and gain muscle, we need to eat in a slight caloric deficit, and we need to balance out our macros for what helps us best to reach our goals. The first step is knowing what we are eating, and how much.

If you need help dialing in your diet, send us an email jesse@rosevillecrossfit.com to meet with a nutrition coach!

32 Tips to Improve Your Health & Fitness Tip #14

32 Tips to Improve Your Health and Fitness

#14 Meal Prep.

When we have healthy food prepped and ready to go we are more likely to eat it. Taking time each week to plan out our week, shop for the week ahead, and plan some meals is one of the strategies that healthy & fit people use to reach their fitness goals.

Step 1: Plan Out Your Week. What days do you have kids soccer, work meetings, friends dropping in from out of town, and what days can you cook? Failure to plan is a plan to fail, instead plan to succeed by making a plan!

Step 2: Write out your weekly meals. Keep it simple, basing your meals off of your lean proteins and veggies. Add a healthy fat, and (optional) a starchy carb. Write out a grocery list.

Step 3: Shop for the week ahead. Get all the good ingredients to make your meal-prep life easy this week! (Optional: use an app or website to help you plan meals and create a shopping list for you based on your preferences!).

Step 4: Cook for the week! A few strategies here: Cook Breakfast egg cups you can freeze and re-heat for a quick, healthy tasty breakfast. Cook the next 4-5 days, or cook for the next 2-3 days, and pick another day this week to finish cooking. Cook each night, and cook extra to pack for lunch the next day.

Step 5: Store it for Grab & Go. Invest in some good clear food storage containers to easily see your meals, and have them packed and ready to go.

When we prepare for the week ahead, we save money and put in the work necessary to reach our health and fitness goals!

32 Tips to Improve Your Health & Fitness Tip #13

32 Tips to Improve Your Health and Fitness

#13. The Obstacle is The Way

Often, the hard thing that we are not doing is the one thing we need to do to be successful.

This hard thing is an obstacle: waking up early to workout without any distractions, meal prepping on Sundays when we would rather relax, getting to the gym early to stretch so we can stay healthy, choosing the cream without added sugar for our coffee, turning off Netflix to get to bed on time, etc.

These are all obstacles, but they are also the path we must travel to reach our goals. When we accept the reality that we must do the difficult thing to succeed, we reframe the obstacle in our mind.

When there is an immovable rock that is blocking our path, and when the destination is worth surmounting the obstacle, we must become rock climbers.

No one is going to do it for us. There is no easy way, no shortcut, no gimmick to overcoming the obstacle. If the journey is worth the trouble, we must solve each problem, overcome each obstacle until we succeed.

32 Tips to Improve Your Health & Fitness Tip #12

32 Tips to Improve Your Health and Fitness

#12. The Fastest Way to Make Progress is Through Personal Training

I recently picked up the game of golf, mostly because I have buddies who play and It’s a great way to hang out, be active, and get out in nature.

But… Golf can be a frustrating sport. Sometimes you hit it great, and sometimes you slice it, you hook it, you snack it, you duff it, etc. and… you don’t know why.

I would not have had much success golfing without taking lessons with a golf pro who can look at my swing, correct my errors, give me drills specific to my issues, and put me through a lesson so I can play better golf tomorrow.

The same is true with most things in life. Want to play the piano (and progress quickly)?—get a piano teacher. Want to learn to surf (and progress quickly)?—take surfing lessons. Want to improve your health and fitness?—get a personal trainer and/or nutrition coach.

Personal training is the fastest way to reach your movement goals, because you have one coach work with just you specifically on your issues specifically to reach your goals.

If you are looking to get back into movement, or get started with CrossFit, if you are looking to improve a lift (snatch, clean, overhead squat, deadlift, etc.), if you are looking to get better at a gymnastics movement (Toes-2-Bar, muscle-up, strict pull-up, handstand push-up, etc.), if you are looking to get custom programming to reach a specific goal, then personal training is your fastest path to progress.

Nutrition coaching is the fastest way to make progress on your health & fitness goals because not only will a nutrition coach will put you on a plan to eat the right foods, in the right amounts, but will help you to overcome your personal barriers that make it hard for you specifically to eat healthy.

If you are looking to lose body fat, if you are looking to build muscle, if you are looking to tone-up, if you are looking to improve performance through improved strength to bodyweight ratio, then nutrition coaching is your fastest path to progress.

If you want to make faster progress toward your health and fitness goals, get a personal trainer and/or nutrition coach! Send us an email (jesse@rosevillecrossfit.com if you need a personal trainer to help you with your goals!

32 Tips to Improve Your Health & Fitness Tip #11

32 Tips to Improve Your Health and Fitness

#11. Dedication Over Motivation.

Motivation is like a single match: a burst of energy that quickly fades away.

Dedication is like a series of matches lined up just so that once the initial match is lit, the flame will continue down the match to light the next one, and the next one, and the next. Dedication requires a purposeful process to get you from where you are now, to where you want to be.

Dedication to a goal means setting up systems and habits that lead us step by step towards our goal. Dedication means knowing why the goal is important to us so that even when we don’t feel like taking action, we do it anyway.

When we rely on motivation, we chance our success on the whims of how we feel. When we feel motivated we take action, when we don’t—we don’t.

Dedication allows us to renew our motivation every time we reach a new milestone on the path to our goal. Each time we hit a mini goal along the path we get another burst of motivation to continue on.

Being motivated means taking short term action. Being dedicated requires us to build systems and habits that lead us to success, and can be a continued source of motivation along the way.

32 Tips to Improve Your Health & Fitness Tip #10

32 Tips to Improve Your Health and Fitness

#10. What If I Don’t Have Enough Time For Fitness?

Most people know they should move more, and eat better (more vegetables, less alcohol and cake). But when life gets crazy we put our own health and fitness goals on the back burner.

If you find yourself in a place where you are missing your workouts, stressing out, under-sleeping, and over eating, here are the 5 steps back to being healthy & Fit:

1. Ask yourself “Why”

Write down the answers to these questions: “Why is fitness important to you?”, “What is the consequence of continuing to neglect my health 7 fitness?”, “Who all is affected when I improve my health and fitness?”

2. Schedule out your next two weeks worth of activities.

What are your top priorities for the next two weeks? What activities are you doing that are not consistent with your goals and values? Evaluate your current schedule with the activities that are necessary for you to thrive.

3. Schedule Your Meal Prep

Pick 1-3 days a week to shop, cook, and make a little extra healthy food prepped and ready to go for the week. Plan out some meals, and write out grocery lists.

4. Schedule Your Workouts

Start with 15 minute workouts 3 x a week. Can you go for a morning run, walk the dog, meet a friend for a quick garage workout? Establish the habit of moving 3x a week, and gradually increase the time, and or frequency of your workouts.

5. Get Support
Connect with a buddy you can meet up with on a consistent basis. Join a group class with fun people also looking to improve their fitness. Get a personal trainer who will keep you accountable and help you reach your goals.

When you find yourself in a season of life where health takes a back-seat to life, use these 5 steps to get back on track so that you can move more, eat good foods, and be a healthier fitter you!

32 Tips to Improve Your Health & Fitness Tip #9

32 Tips to Improve Your Health and Fitness

#9. The 3 Big Nutrition Basics

The three big nutrition basics are: What do I eat? How much do I eat? When do I eat?

#1 What Do I Eat?

Eat real foods, including a variety of fruits, vegetables, and lean proteins. Eat healthy fats (in moderation). Eat foods that make you feel good, that fuel your health and fitness goals. Eat foods that you enjoy, and occasionally less healthy foods for special occasions and to build into relationships with loved ones.

#2 How Much Do I Eat?

Eating the right foods (macronutrients: proteins, carbs, and fat) in the right amounts (calories) will tell the story of your body composition, and help you or hinder you from reaching your goals.

You can also use a simple visual guide for portion sizes, and/or track our calories & macros:
1 Palm size of protein-dense foods with each meal (2 for men).
1 Fist of vegetables with each meal (2 for men).
Optional: 1 Cupped hand of carb-dense foods (2 for men).
Optional: 1 thumb sized portion of fat-dense foods (2 for men.

Or, you can use MyFitness Pal app to track your daily calories, and macros. We recommend aiming for 40% Carbs, 30% Protein, 30% Fats. It may seem daunting at first to log your food, but once you learn to use the app and start logging, the steps to log become easier, you learn shortcuts, and hitting your daily goals for calories & macros becomes rewarding!

#3 When Do I Eat?

Nutrient timing (When to eat what) depends on your lifestyle and what works for you. A good rule of thumb is to wait at least 2 hours between meals, but do not go longer than 5 hours between meals.

Some people thrive eating a big breakfast, moderate lunch, and smaller dinner. Some people thrive on skipping breakfast and having two bigger meals (lunch & dinner). Some people thrive on three meals a day, and some need to add a few snacks in-between meals.

Expirement with adding more protein to your breakfast, which can help buffer craving for less healthy snacks before lunch! Try adding a protein shake right after your workout, ideally with some carbs and protein to replenish what you used and fuel muscle growth!

You are your own experiment! Aim to hit your calorie and macro goals first, and experiment with nutrient timing depending on your lifestyle.

When we consistently eat the right things, in the right amounts, for the right reasons we have the foundation set to reach our health and fitness goals!

32 Tips to Improve Your Health & Fitness Tip #8

32 Tips to Improve Your Health and Fitness

Tip #8. To Be Successful, Setup Your Environment

Create an environment that makes doing the right thing as easy as possible.

If you are looking to clean up your diet, set-up your environment at home by first clearing out the cupboards and cabinets any temptations. You are much less likely to eat ice cream at midnight, if you have to get dressed and drive to the grocery store to get it!

If you are looking to workout the next morning, lay out your clothes the night before. Text a buddy who is counting on you to show up. Set an alarm for the evening before so you know when you need to go to sleep.

If you are going out to eat, go to a place where you know they are going to have healthy options that you will enjoy (grilled fish or chicken, healthy salads, burrito bowls you can customize with healthier options, etc.).

If you are looking to workout after work, pack your gym bag and bring it with you so you do not need to stop at home (and possibly end up on the couch with a cold beer instead). Pack a pre-workout snack, and/or a protein shake for after your workout.

If you often get tempted by the office donuts, or birthday cakes, eat a healthy breakfast so you are less tempted by hunger, and bring healthy options with you to snack on instead.

When we setup our environment such that doing the right thing is easy, when the path of least resistance leads us towards our goals, we are setting ourselves up for success!