We all have our own definition of what being fit and healthy means. For some it may be
the vital everyday tasks such as walking the dog without feeling tired or being able to comfortably move up and down stairs. For others it may be more focused, such as being able to lift 100kg above their head whilst on one leg or long distance running such as marathons. Nowadays, fitness transcends beyond physical levels and comes hand in hand with being mentally fit for the challenges of modern-day life. Although our individual goals may be different, the foundations to achieving them are surprisingly very similar.
Physical
When focusing on the physical aspects of health and fitness it's good to have a few things nailed down.
The fastest way to make physical progress is to be consistent with your training, showing regularity and dedication. Whether your goal is to get stronger or improve your cardiovascular fitness, consistently making the time to train x3 a week between 30 minutes and one hour will allow your body to adapt and make longer term improvements aligned to your goals. Make sure that your workout meets your individual goals. Reaching out to a fitness professional can help you manage this and give you confidence that you are on the right path and doing things correctly to speed up the process and mitigate injury. Consistency is crucial to achieving and maintaining fitness goals, however, recovery between exercising is just as powerful. Giving your body enough time to recover between exercising will help your muscles recover, prevent injury, and improve performance when you are working out.
Mental
Mental fitness, discipline, self-belief, focus, stress management, and having a positive attitude are key to reaching your health and fitness goals and sustaining your results. Carve the time out to properly understand and mature into these personal characteristics over time. Podcasts, books, self development exercises and meditation are a great way to understand these mental attributes, see it as gym for the mind.
Regular exercise is a perfect way to begin to foster these characteristics; you are showing discipline by turning up each session, building self-belief through trusting that
improvement is possible, using the gym as a stress releaser, and walking away with a positive mindset, proud of your dedication. Barriers are there to be broken, so don’t be afraid to set out on your destination if you haven’t already got these ticked off your list.
Social
When striving to be fit and healthy, it’s important to establish strong social foundations. Your environment will massively impact the decisions you make and your attitude towards living a healthy lifestyle. Surround yourself with friends, family, and coaches who encourage and support you. Engaging in social activities such as group workouts or running clubs are great way to meet like-minded people. Building these social foundations can significantly impact your health and fitness journey by providing motivation, accountability, and a supportive environment.
Nutrition
Nutrition plays a vital role in achieving any health and fitness goals because it provides the body with the necessary nutrients for energy, muscle repair, and overall well-being. You want to make sure you are consuming a mix of macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins and minerals). Focus on whole foods that are rich in nutrients as they’ll give you a lot more bang for your buck when consuming calories. Taking high quality whole food supplements such as Daily Greens, Sea Moss and Multivitamins are a great way to meet your nutritional needs as many of us struggle to consistently get all of our nutrition from whole foods. Alongside these, you want to always stay hydrated as it is essential for transporting nutrients around the body, mitigating injury and maintaining good energy levels.
By Toby Robinson Personal Training @ 360trob
1-1 & Group exercise
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