Starter Kit

This includes done-for-you, do-anywhere workouts, ideas for healthy eating, as well as ideas for stretching and loosening up sore muscles. 

Set Your Goals

It’s important to know where you want to go and then map out how you’re going to get there. Thinking positively is great, but it’s positive action that’s going to bring results. Hands down, Dax Moy’s Magic Hundred is my favorite goal achievement program. Dax is a great coach, an inspiration, and I think very highly of him and his work.

Nutrient Timing

Bring your recovery meal  (IE chocolate milk, whey protein shake, greek yogurt) to class. We’ve got a refrigerator. That way you can have it right after you finish your workout. For more information check out this article on nutrient timing.

Nutrition

Cut out the processed foods. If it came in a box, or bag chances are you shouldn’t eat it. Shop the outside aisles at the grocery store. Stick with lean proteins, healthy fats, fruits and vegetables.

The Diet Solution Program by Isabel De Los Rios and The Healthy Urban Kitchen by Antonio Valladares are my two favorite resources for healthy eating. If you really want to go hardcore, Dax Moy has The Elimination Diet available as a free download. I’d also highly recommend reading The Paleo Diet by Loren Cordain, Ph.D.

Supplementation

It’s essential to at least get a quality multi-vitamin and fish oil. I’m a big fan of the Prograde line of supplements.

Hydration:

Divide your bodyweight (in pounds) by half. That’s how many ounces of water you should drink every day.

Don’t drink your calories.

Even “healthy” options like fruit juice generally aren’t healthy. Anything that spikes your blood sugar  is something to avoid. You’re better off eating fruit and not getting it in the form of juice.

Diet sodas are also decidedly bad for you. Here’s a few scary facts about artificial sweeteners.

Sleep

Try to be asleep by 10:30PM five nights a week. Naps are great if you can get them. It’s a simple way to feel better, reduce stress hormones, and it makes losing weight easier.

Massage/Foam Roll

The more it hurts, the more you need it. Allowing your muscles to remain knotted up is like driving your car when it’s out of alignment. Sooner or later something (IE one or more of your joints) will wear out before it has to. Ten to twenty minutes a few times a week is a good place to start.

Click here for more information on the foam roller and other recovery tools.

Stretch/Active Recovery

On your days off from hard workouts Yoga and moderate effort cardio will help you keep moving and reduce muscle aches. 15 to 30 minutes is all it takes.

Nature

Get out in nature. The wilder the better. Find out more about Nature Deficit Disorder and what to do about it. Take your dog for a walk in the park.

Mindset

Siting for 10 to 20 minutes in silence with good posture  will do a world of good for your mental well-being. Count your breaths, repeat a word or phrase, do whatever it takes and slow down. To read more, click here. A simple way to get started is to inhale for a slow four count, hold it for four, and then exhale for a slow eight count. Do that for 10 breaths and see how much better you feel.