I won’t deny that sometimes, it’s going to take extreme measures to get back on track.
But OFTEN times, it doesn’t.
OFTEN, if we just tweaked a few small areas of our life, we would immediately see positive change!
Today, I want to discuss FIVE small tips that are easy to implement, fairly easy to maintain, and will definitely provide proven results -
Activity
Sleep/Recovery
Hydration
Establishing your Baseline
Prioritizing Protein
Activity
There are two types of activity to think about - Exercise vs. N.E.A.T.
Exercise refers to intentional activity such as running/jogging, biking, weightlifting, and/or playing sports.
At a minimum, we should aim to incorporate exercise 2-3x a week.
N.E.A.T. (Non-Exercise-Activity-Thermogenesis) refers to daily movement that isn't intentional exercise, but still contributes to burning calories (energy output). Examples include: walking your dog, taking the stairs instead of the elevator, and standing at your desk rather than sitting.
N.E.A.T. is something we should aim to incorporate almost daily. Aside from examples listed above, try to park farther away in parking lots, watch less tv/spend less time on social media, do working chores outside, etc.
The more our activity is increased, the more efficient our body becomes at burning energy.
Sleep/Recovery
Sleep is critical for a recovery!
The amount of sleep needed will vary depending on: stress, workload, activity load & timing, lifestyle, life circumstances (children, shift work, etc.).
Proper amounts of sleep can help with: muscle growth, fat loss, energy levels upon wake, cognitive function, activity recovery + more!
Improper amounts of sleep can contribute to: overeating, increased body fat, reduced cognitive function, reduced activity recovery + more!
Aside from sleep, prioritize recovery after heavy loaded working days (whether through exercise or a lot of N.E.A.T.).
Implementing daily stretching, or even 2-3x per week, can improve blood flow, leading to reduced inflammation, less soreness, and improved sleep.
Hydration
Water + Electrolyte Balance is critical to health & performance (physically & mentally).
A simple rule of thumb is to drink ~ 1/2 your body weight in ounces of water per day.
So, a 180lb. person would drink ~90 fl. oz. per day.
However, hydration intake will vary person to person & depend on a variety of factors: amount & intensity of activity, climate, lifestyle, body type, etc.
Additionally, if “1/2 your body weight in ounces” seems extremely aggressive to start out, just start with two weeks at 10oz more than you’re currently drinking, and increase 10oz every 2 weeks until you reach 1/2 your body weight in ounces.
“I don’t even know what I’m currently drinking..”
I’m glad you said that! Let’s look at the next tip: Establishing your Baseline.
Establishing your Baseline
Establishing a baseline is a critical step in beginning your journey to sustainable Health & Performance.
Utilizing an app like MyFitnessPal to enter your daily food choices can be a powerful way to jumpstart better decisions by revealing the actual macronutrient value of what you're currently eating. We call this the "Awareness Factor."
Often times, by doing this alone, we see instant improvement!
I compare it this way - Spending Cash vs. Using a Credit Card.
When you Spend Cash, it’s tangible, it feels more real, and stings a little.
When you use a Credit Card, it’s passively transactional and you don’t immediately feel the sting.
Additionally, when establishing a baseline, make sure to CAPTURE IT!
A lot of times, the big victories are found in appearance & measurements. We feel it's CRUCIAL to take a BEFORE picture with BEFORE measurements.
With pictures, a side profile along with a front/back profile will work great! With measurements, measure what YOU find meaningful & be consistent with time (morning), location (on body), & method (same tape).
I can’t tell you how many times we’ve had someone say, “I would’ve never believed the results were this great had I not taken the before picture and measurements..”
Prioritizing Protein
It's estimated that ~70+% of America is overweight. I would imagine that about that same number, or even more, is protein deficient.
We tend to fill up on carbs & fats before eating enough protein, rather than doing the opposite - prioritizing protein & then eating our carbs and fats.
Prioritizing Protein (the most satiating macronutrient) not only helps us feel full, but is critical for Muscle Growth & Recovery.
Aim for a ratio of 0.8-1g of Protein per 1lb. of Bodyweight per day!
Similar to ramping up to the proper amount of hydration, of “0.8-1g of Protein per 1lb. of Bodyweight per day” seems ridiculous, establish your baseline, start becoming aware, and slowly increase.
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E3 Nutrition eBook
If you’ve found these 5 tips helpful, please consider purchasing our eBook!
This section came straight from pages 28-33.
The eBook is LOADED with more helpful content like this to help you achieve complete nutritional freedom.
Here’s the link to purchase for only $9.99!
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Out of Office!
After this is posted, I will be out of office with no service until Saturday, 9/23.
We will not post next Friday, but will resume the following week, 9/29.
Thank you guys so much for reading our blogs and subscribing to help support this publication!
Have a great weekend!
God Bless,
Eli Grambling
Founder, Head Coach | E3 Nutrition