EVERY STEP COUNTS: Get the fundamentals right

Personal fitness with Chris Hunt

As always let’s start with our state changing statements to get us fired up for this week’s article:

Be YOU this week but be the best version of YOU.

Be YOU this week and give it your all staying true to your values.

Be YOU this week and don’t be scared of standing out for being AWESOME compared with everyone else…

We were up in Hull this weekend, right tourist destination I know. We have loads of family up North, so we went to visit some of them, go shopping, attend a family party and generally have a good catchup.

It was great, considering it’s a four-hour road trip each way, it is always worth it.

While I was there, we went shopping and got some new stuff for the baby, but I also purchased some fish oils, like you do.

Random I know, going all the way up north to purchase some fish oils but I did, and this has lead me to this week’s article topic.

This week, I would like to talk to you about some things that you could be doing that will really give you a great baseline to work from. Some good basic tactics that if you implement them straight away you will really notice the results.

You see, I have trained in many gyms, worked in shared facilities, seen and talked to many clients and I often see people being pushed towards taking crazy (revenue generating products for trainers) supplements that just are not needed.

Another pet hate of mine is the classic situation where someone only needs to do a little bit of movement to get the job done and instead a trainer gives out a programme for a seven-day 60-minute per session. My little motto is do the minimum to get the maximum results. It’s better for the client, it’s better for the long term and overall, gives much better results and doesn’t lead to burn out.

So, let’s get to it…what could you be doing now to give yourself a great foundation for success?

  • Aim for a base layer of movement per day. This could be measured in steps such as 10,000 steps per day, it could be measured by time walking such as 20 minutes walking daily or it could mean you go for a walk every lunch and try and get your heart rate up, the amount is up to you, but all depends on your goals and current situation. GIVE ME A SHOUT IF YOU WANT TO GET MORE DETAILED.
  • Drink water and hydrate yourself. I have seen trainers prescribe bulletproof coffees, pre-workout drinks, high sugar drinks during workouts (Possibly due to giving a good pump on for those before and after photos) and many other things too. A good number to aim for is one litre for every 23 kgs of bodyweight. So, a 75kg person would aim for three litres. A smaller person that’s weighs 50kgs would take in two litres of water. The benefits are endless, but you will see results very quickly. IF YOU WANT MORE IN-DEPTH STRATEGIES PLEASE GET IN CONTACT.
  • Aim for an amount of sleep where you don’t feel the need to have a nap during the day. I have often gone with the six hours sleep a night rule as that works for me. However, since starting my psychology masters, I have needed seven hours a night. Nothing else has really changed. I work roughly the same hours at The Hub, I train the same amount, I eat similar foods, our routine at home is the same (For now until the baby is here, ha-ha) but I am using more resources mentally each day. I found that I was getting a bit tired during the afternoons and early evenings getting six hours but when I increased my sleep to an hour more, I felt great. There is no set number but go off how you feel. When my sleep is on point, at least twice per week I will wake up before my alarm goes off, I like this metric. Give it a go, see the difference in how you feel. It takes some trial and error, but you will get there. FOR SOME SERIOUS BEDTIME STRATEGIES GIVE ME A CALL AND SEE HOW I COULD HELP!
  • Make mobility and stretching a part of your daily routine. I get many of my clients to do between two- and 10-minutes’ worth of mobility work five to seven days per week. They love it. Add some stretching in there and you’ll be putting most Yoga classes and Yoga teachers out of business. My clients really love the impact that these small routines have on the look and feel of their bodies. Just this morning whilst I was carrying out my morning routine, I did a circuit involving 10 cat camels, 10 downward dogs, 10 leg swings, 10 bridges and 10 prone cobras and did it for eight minutes in a circuit while watching a TED Talk. I mentioned this routine last week, so I hope you have given it a go … it really is a game changer.

Next week I will cover four more basic GAME CHANGING tactics for you to try and implement.

You wouldn’t build a house on jelly, would you?

How would it work at school if you did your GCSE exams in Year 7 before you were taught the needed content?

You wouldn’t enter your first boxing match boxing of 12 three-minute rounds before you had worked your way up the levels from small shorter rounds all the way up.

Some things just take time and some things need to be focused on first… Don’t run before you can walk.

Happy Thursday own today and let’s keep bossing it for YOU!

Get the FUNDAMENTALS right and the possibilities are endless…

Chris Hunt, author of the Every Step Counts column

Chris Hunt is the Head Mind, Body and Life Coach at The FUNdaMENTAL Coach based out of The Hub, Molly Millars Lane, Wokingham

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