Usually being a basic b*tch isn't what people want to go for, but when it comes to fitness and wellness you'll be down for it by the time you get done reading this.
Here's why...the copious amounts of info online covering everything from what time you should wake up in the morning to what foods you should avoid because they'll probably give you cancer to the type of workout you should do so you don't get your muscles too big is enough to make anyone's head spin. You're already stressed and anxious enough just being the adultiest adult in the room most of the time- you don't need to be more stressed and anxious just trying to figure out what exactly you need to do to get healthier, right?
Over the years I've heard a lot of questions about fitness and wellness:
"Will cardio or strength training make me lose weight the fastest?"
"What supplements should I take to get more muscle gains?"
"If I eat too many carbs will they change into fat?"
"I watched this YouTube video and it said this...do you think it would help me get results faster?"
People will get so caught up in finding the perfect workout methodology or get super anxious about whether or not they're eating too many carbs when most of the time they haven't even nailed down the most important part of anyone's wellness journey...
THE BASICS of fitness and wellness.
Reading that you may automatically start to think "Psshh I'm way beyond the basics! Reduce my carbs! Sign me up for the bio hacks!"
But here's the hard to accept truth:
If you feel like the basics aren’t enough it’s not the fact that they’re “basic” and you need something more advanced that's the issue, it's more likely that you're not being as consistent with the basics as you think.
OPE. I said what I said.
For real. The basics of fitness and wellness will get you a lot further than you realize.
So, what are the basics? They’re incredibly simple things, daily habits, you can start doing TODAY to improve your health. They may seem too small to even make a difference, but that’s where the importance of consistency comes in. Brushing your teeth every day is what keeps them cavity free- not getting them immaculately cleaned and flossed by your dentist twice a year.
Picking up what I'm putting down?
Cuz Let's be real- if you can't handle the basic habit of performing exercises correctly there's no extra special complicated workout that's going to make you get the GAAIINNNSS you want. If you can't get yourself to add in a single serving of fruit each day you're not going to cook those multi-step elaborate- albeit delicious looking- dinners on Pinterest.
Consistently implement the basics of fitness and wellness before trying to take things to the next level. Here are some examples of what that might look like:
Basic- Eat healthier food options most of the time
Next level- add in supplements
Basic- Create a consistent night time routine and bedtime
Next level- Try melatonin or other sleep aids
Basic- Workout consistently 2-3 days per week
Next level- Start a 5 day a week bodybuilding program
You can’t get around the basics. They are truly essential.
If you can’t implement them consistently, then all the supplements in the world aren’t going to get you the results you’re looking for. And, honestly, you may not even need the "next level". If you can get better sleep by simply going to bed around the same time or having a wind down routine why spend money on sleep aids? Just something to think about.
Not only does keeping it basic take out the stress and anxiety sometimes associated with trying to overcomplicate it, but it ALSO can help reduce your stress and anxiety in life overall- and as the adultiest adult you NEED that. Because our fitness and wellness has to do with the body AND the mind.
Below you'll find a list of some of the basics of fitness and wellness that you can start applying to your life right now that will make a bigger difference than you'd think (given that they are done consistently over time). Are you picking up on the importance of consistency yet? 😜
*Keep in mind that fitness and wellness encompasses more than just exercise and nutrition related things and this list isn’t exhaustive by any means, but it's sure to give you a good place to start!
eat 2-3 fruits/day
eat 2-3 veggies/ day
eat lean proteins like chicken, turkey, or 90% ground beef or higher
reduce added sugars (this could look like drinking one less pop a day)
eat fast food less often
increase your water intake by 20-30 oz
go to bed around the same time each night
have a night time routine that relaxes you
take a walk after dinner a few nights this week
do strength training 2-3 days per week
try that aerobics class you’ve been eyeballing for months
meditate for 5-10 minutes each morning
journal 10-15 minutes before bed
spend a few minutes stretching after sitting at your desk all day
read a book
meet up with a friend for a hike
spend time getting crafty
Start with just one or two and nail them down before adding in others! Give yourself 6 months to consistently implement the basics and see where you’re at. You may blow your own mind.
Being a basic b*tch just kinda makes sense right now, doesn't it? 😉
Perhaps you're reading and agreeing, but you're not sure where to start or you know you need some accountability to be truly consistent- I got you! My one on one coaching program will help you learn how to nail down the basics and give your health and wellness- for body and mind- a huge boost! Shoot me an email at janna@jl-wellness.com and let's chat 🙂
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