Tuesday's Transformative Tips
K.I.S.S.- Keep It Simple, Stupid
There’s an acronym I learned in the military (one of many!) that is actually quite useful and applicable to many situations. That acronym is KISS:
K. Keep
I. It
S. Simple
S. Stupid
The idea is that there are usually many ways to go about getting something done. However, the more complex the proposed solution, the more ways it can go wrong.
As we head into the Holiday season where schedules and routines are thrown off, this acronym is great to keep in mind.
There are many people that let their fitness and health routines completely fall off during this period, which is a HUGE mistake. However, it is also not a time to begin a complex new training routine or try to overhaul your entire diet.
The Holiday season is the perfect time to build consistency by prioritizing and executing extremely simple routines and/or habits that will set you up for success in the New Year.
If you’ve been dialed in for most of the year and have seen steady progress, don’t allow the holiday season to derail all that progress. (key sidetone here: you can undo 6 months worth of fat loss in 4-6 weeks of poor eating habits and lack of exercise!!!). Instead, re-invest in your health by committing to incredibly simple and easy habits and routines that will keep you going strong all holiday season long.
Below, I have outlined a few habits or routines that you could incorporate. Remember the acronym above—Keep It Simple….Stupid or stupid simple, whichever way resonates with you.
Health habits/routines:
Drink 12-20 oz of filtered water first thing after waking up.
Walk 5 minutes before or after every meal (outside!).
Get 20 mins of sunlight exposure/day. Prioritize morning but anytime will work, even if it’s overcast.
Do some sort of meditation, journaling or exercise BEFORE you look at your phone in the morning each day.
Exercise habits/routines:
Do 5 pushups, Air squats, or Burpees every time you leave or enter your house.
Do 5 minutes of stretching in the evening before going to bed.
Do 10 minutes of Strength Training 3x/week. This could be as simple as EMOM=Every minute on the minute: do 10 Kettlebell goblet squats or 10 Kettlebell Swings, 10 pushups, 10 Inverted Rows, 10 Reverse Lunges, 10 Thrusters, 10 RDL’s (Romanian Dead Lift). Or dozens of other exercises. If you need help here, just reach out and I’d be happy to help. Work with me!
Throw a heavy backpack, or weighted vest on and go for a walk for 20-40 minutes. If you have a baby or Toddler like I do, get a baby backpack and you can get quality time with them while you get great exercise!
Nutrition habits/routines:
Eat a high quality source of Protein with every meal and eat it FIRST!
Eat within a 12 hour window each day, which means by default that you are NOT eating 12 hours/day. So, if you eat breakfast at 7am every day, your last bite of food should be at 7pm the night before (or earlier).
Plan your meals the day before or even the week before. Contrary to what you may think, planning your meals in advance is WAY simpler and takes way less time than figuring out what you are going to eat each day as it unfolds. Seriously, do this now. It will take you 10-15 minutes max and will save you tons of stress and decision-making fatigue the rest of your day/week.
Eat without the distraction of your phone or a tablet or TV. If you are by yourself, simply use the time to relax and enjoy your food. If you have friends or family you eat with, enjoy their company and engage them in conversation about their day while enjoying your meal.
I hope these tips help you navigate this busy but wonderful time of year. By all means, relax and enjoy time with your family. But don’t let the busy-ness of the season stop you from prioritizing your long-term health and happiness.