5 actions steps you can add to your new years goals to help you move better, feel better, and be better.
- Eat 4-6 ounces of lean protein with each meal.
- Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. Getting adequate amounts of protein throughout the day will stimulate fat loss and increase lean muscle mass. Decreasing body fat and increasing lean muscle mass improves our metabolic system overall, improving our immune system, decreasing the likelihood of developing chronic diseases, improves circulation, and improves bone density.
- Drink at least 64 ounces of water each day.
- Water is the largest transport medium in your body. As a part of your blood, it helps carry oxygen, hormones, and other nutrients to your cells. Water also helps remove waste products from your body. The water in your blood helps you maintain an appropriate body temperature. Water acts as a lubricant for your eyes, joints, and digestive tract. It also makes up part of the saliva in your mouth that begins to break down food. It also acts as a protective cushion around your vital organs, like your brain.
- Write down an area of gratitude each day.
- By writing down areas of gratitude daily we lower our stress levels. We are able to feel more calm and appreciate what we have more. We gain a new perspective of what is important and what we truly appreciate. We gain more clarity on the important aspects of our life. The act of being grateful improves physical health decreasing chronic aches and pains. Gratitude enhances empathy and reduces aggression. People who are grateful sleep and recover better and are able to focus more clearly and train more intensely.
- Strength train at least 3x/ week.
- The benefits of strength training range from better metabolic health to improved aesthetics to overall feeling better mentally. Strength training will also lower abdominal fat. A study on 2014 by Harvard who followed 10,500 men over the course of 12 years found that strength training was more effective at preventing increases to abdominal fat than cardiovascular exercise. Strength training helps control blood sugar levels, reduces cancer risk, lowers injury risk, and is a primary indicator for a longer lifespan.
- Sleep 6 to 8 hours per night.
- Sleeping 8 hours per night has a slew of health benefits, both physical and mental. Sleeping helps us recover from our training sessions and allows us to train with greater intensity during our next session. Sleeping keeps us happier, maintains normal blood pressure, decreases risks of heart disease, reduces risk of diabetes, promotes healthier brain function, improves immunity, and helps prevent cancers.
Adding these 5 actionable steps into your healthy living routine will enable you to increase not only the longevity of your life, but the quality of your life as well. A person can take all these action steps on their own, but those that are really serious about taking control of their health and wellness hire a coach to hold them accountable, keep them focused, and develop a personal plan for success.