5 Simple But Overlooked Tips
Posted on 5 October 2009
If your having a hard time getting into shape or are simply slipping back into bad old habits it can be refreshing to have a look over the basics again. Some things are so simple but often overlooked in the face of more advanced options. Master the simple stuff then move on…
1- Going to bed light? Its something I first found out about when I got into health and fitness. I had a strong incling that you needed to go to bed feeling light or even slightly hungry to get into good shape and sleep well. This was re-inforced after reading some of Arthur DeVany’s work. Going to bed feeling light allows your body to maximise Growth Hormone rebuilding your body and allowing for deep restful sleep. You will always feel and look at your best when you go bed feeling satisfied but not stuffed or even slightly hungry. A perfect pre-bed snack is some nut butter spread on celery about 30-45 mins before going to bed, only if your hungry though….
2- Thirst or Hunger? We often mistake thirst for hunger. This is something that we read often but also need reminding of often. I can remeber numerous times when I have felt hungry an hour after eating but downed a glass of water and realised how full I really was…..
Our bodies are not too efficient at differentiating from thirst and hunger, so always dash a glass of water when hinger strikes. If the pangs keep on coming its time to eat.
3- Moving Enough? Although I believe in High Intensity and Short weights workout being a core part of our training they seem to be too hyped these days making people lazy and immobile. Doing a single weights workout a week no matter how intense is not enough exercise if your sitting on a chair all day. The healthiest and fittest people are those who move, walk and play. So go for long walks, play tennis, go for a short jog and keep active. This can pretty much be the lifestyle addition that keeps you fit and healthy!
4- Basic Supplements? While most supplements are not necessary there are somethings that are very useful as our diets no matter how efficient cannot supply everything we need.
- Cod Liver Oil – 1 Tsp per day will cover your omega 3 needs and give you a healthy dose of Vitamin D and Vitamin A
- Magnesium – For some of us this is a big deal and will leave you feeling a lot better. If you suffer from brain fog, cramps and insomnia some magnesium may do the trick. Our soils are heavily deficient in Magnesium and stress can further push our bodies to excrete the stuff leaving us depleted. Try 200mg per day in Citrate form.
- Natural Multi-Vitamin – A natural multi-vitamin is a great addition to anyone’s diet. It makes sure all your bases are covered as well as supplying a good dose of B vitamins and Zinc. While I don’t take one everyday taking a good Multi a few times a week can do a world of good.
5- Drinking Calories or Diet Drinks? Too many of us can slip into old habits of having a few too many smoothies or drinking diet drinks which both aren’t great for us. Diet drinks just plain confuse the body and artificial sweeteners are pretty nasty stuff. And most soft drinks and smoothies are packed with sugar, checkout MDA’s Soda Alternatives for some good stuff to drink…….
There you go 5 Simple but effective health and fitness tips that I have had to remind myself of in the last few weeks. Any more simple tips readers have please post in the comments!
Comment by Rafi Bar-Lev at Passionate Fitness
5 October 2009
Soda is definitely one thing that everyone can afford to give up. Good post Chris.
-Rafi
Comment by Greg at Live Fit
6 October 2009
I tried the cod liver oil thing for a while. You can get it emulsified and flavored (orange or lemon, usually). Still found it rough going down. Now I just take vitamin D3 supplements.
Comment by fitnessbuff1
6 October 2009
If your looking to live a healthier lifestyle I agree that you should cut out the soda. There are no nutritional benefits to gain from it. Plus, water is much better for you anyway. However, I don’t think the occasional soda at a backyard bbq is going to be detrimental to your health either.
@ FitnessBuff: I couldn’t agree more about having the odd soda if you enjoy it, Personally I will take a beer at a BBQ its what I like to call “Soda for Grownups”
Comment by Anne Siri
7 October 2009
@Greg: I used to have some trouble with having my cod liver capsules “saying hello” a little while after I had them. I found the trick that works for me: I keep the pills in the freezer, and have them in the evening before going to bed. No more fishy tasting, it does the trick for me!
Comment by Richard Dahlstrom
7 October 2009
I especially appreciate #3 – as a pastor and writer who also climbs and loves your blog, it’s incredibly easy to slip into the, “I’ll do my 15 minutes of high intensity stuff – so now sitting on my butt all day is just fine” mentality. Thanks for the reminder that taking the bike to work, a walk around the block, or 20 minutes throwing the frisbee is an important piece of the puzzle. I’m off to go jogging thanks to you!
Comment by fitness
9 October 2009
Very true. Very easy and simple steps.