Transforming Parenthood A 6-Step Plan for a Healthier, Happier You – #TakeYourLifeBack – Vol.11
“And there I was, elated and overjoyed with felicity as I looked at my newborn son for the first time! I am now a father, and I have this little guy to take care of and help grow up. It’s time to re-evaluate my goals and lifestyle to ensure I’m giving him the best chance at a decent future. These thoughts have been on my mind ever since I received the miracle of a son just last week.
Now, here comes the hard part – despite maintaining fairly decent physical shape over the past few years, I gained over twenty pounds (20 lbs) during my wife’s pregnancy, commonly referred to as ‘sympathy weight.’ This is not setting a good example for my son, so I must prioritize my health once again. But how am I going to do that? In this blog post, I will explain my simple 6-step plan to get in better shape and reclaim my life from bad habits. And if you find inspiration in this, I encourage you to pursue your own goals – feel free to reach out, and I’ll support you in any way I can.
Here’s the simple plan that can help anyone:
1. Walk 10,000 steps per day: Science has shown that walking is one of the best ways to get your body in shape. You can find more about the benefits of walking in this Mayo Clinic article. To make time for this, I break it up into two or three different sessions. I walk on the treadmill in the gym for 20 minutes each morning to warm up. Then, I walk during my lunch break – often while on the phone with business. Finally, I walk my dog for 45 minutes in the evening, which benefits us both. Try to incorporate fun activities that involve walking, such as visiting a park or nature trail, to make reaching your step goal enjoyable.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
2. Hit the gym and practice strength training: I won’t provide specific workout routines here since it’s essential to tailor them to your fitness level and goals to avoid injury. The key is to hit the gym every morning and lift heavy enough weights to make your body respond. Don’t forget to stretch! Dr. David Sinclair emphasizes the importance of strength training as we age. You can find more helpful information on his website, and I highly recommend his book, “Lifespan,” where he discusses ways to slow down and even reverse aging through fitness, nutrition, and mindset.
https://foodsecurity.org/david-sinclairs-diet-lifestyle/
3. Drink lots of water: Proper hydration is key to maintaining your fitness and offers numerous benefits. The Mayo Clinic provides some excellent tips on how to drink more water here. To achieve this, I start my day by drinking a pint of water each morning. After that, I fill up a half-gallon jug and aim to finish it by lunchtime. This keeps me well-hydrated and helps me meet my daily water intake goal.
4. Fix your nutrition: I’ve tried all the fad diets, and I can tell you that simplicity works. Here’s my simple diet plan: avoid junk food, fast food, and processed foods. Focus on single-ingredient, nutrition-dense foods like steak and broccoli. Yes, you can eat steak! Most importantly, say NO to sugar. Watch out for sugary beverages as well, as some of them contain massive amounts of sugar. Stick to a routine of three meals a day and perhaps a light snack. It’s that simple.
5. Fix your sleep: Are you getting 7 to 8 hours of restful sleep every night? If not, you’re missing out on the best supplement on earth – sleep. Regardless of your other efforts, lack of sleep and restoration can sabotage your plans. For tips on improving your sleep, refer to the Mayo Clinic’s insights here.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
6. Read a book about someone else who wanted to get in better shape or someone who inspires you to take action: This can have a profound effect on your psyche. I recommend three different books that inspired me and continue to do so to this day:
https://andyfrisella.com/pages/75hard-info
https://davidgoggins.com/book/
https://www.richroll.com/finding-ultra/
If you follow these simple steps and remain true to your goals, you’ll see progress in just a few months. Stay happy, motivated, and I look forward to witnessing your journey.”
#TakeYourLifeBack from bad habits
~ arherring