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The Olympics are over which is sad. I love the Olympics and seeing the athletes from all countries show off how hard they have worked for the last 4 years. It was especially nice to see how the USA did this year in all events in many sports.
The hard work and sacrifice the athletes put in is amazing, even if they don’t reach the medal stand. This brought me to a thought as I was watching the final day of the Olympics. What does it take to reach the medal stand?
Here are the 5 areas that are needed to win a medal:
1. Talent (Loads of it)
2. Hard Freaking Work
3. Staying Healthy
4. Being Consistent (which is the most overlooked)
5. They do the basics better than everyone else (Virtuosity- Doing The Common, Uncommonly Well)
After this criteria, I asked myself “What does it take to win a gold medal in your health?”
This one was a little harder for me but the main criteria that stood out were consistency. One of the most common phrases I hear from people is “I need to be more consistent with _______” You can insert diet, exercises, sleep etc.. To be consistent, you must master the basics.
So here are the steps to be consistent and win a gold medal with your health.
1. Nutrition: Now I know a lot of people have food sensitivities or allergies that limit some diets. But too many people are worried about nightshades, gluten, different ingredients etc.. They worry about if it is organic, vegan or paleo. Can these things be important? Absolutely. But if you haven’t tried anything consistently for at least 30 days or bounce around from “guru” to “guru” this doesn’t allow you have enough consistency or find what actually works best for your body and lifestyle.
So to start and get back to the basics, here is what you do.
1. Only eat out 1-2 X a week or less.
2. Get rid of all soda, sweets, crackers, cookies from your pantry
3. Eat real food. These foods are nuts, seeds, seafood, full-fat dairy, fruits, vegetables, meats, and eggs. (adjust for any known food allergies or sensitivities).
4. Stop drinking alcohol
5. Do this for 30 days.
After you have done this for 30 days then start tweaking and fine tuning and go to an 80-20/90-10 lifestyle. Meaning 80-90% of the time you are eating healthy and fine tune your diet to fit your needs. 10-20% of the time you are having eating some ice cream, having a drink with friends and not stressing about how perfect your diet is. When you start to fine tune the 80-90% you may have to work with a professional.
2. Sleep: Sleep 7-8 hours a night. No discussion, just do it. You can’t out diet or out supplement lack of sleep. Listen to our last podcast with Dr. Parsley for more tips on how to get better sleep.
3.Your Community: Get rid of crappy people in your life and turn off the news.
“You are the average of the 5 people you surround yourself with.” -Jim Rohn.
Take inventory and start getting rid of crappy people in your life. It is not your job to save anyone or please anyone. It is your job to bring your gifts and talents to the world. The news is negative and strives on making it sound like everything is wrong with the world. Turn that crap off. It doesn’t bring you any good and only stresses you out more. Listen to positive podcasts, read books. (Here is our list of our top 10 books for mindset and positive thinking) I have also installed this free app on chrome that blocks my Facebook feed and it is amazing! (free chrome app). No complainers, no political posts, only the positive things I want to see from the people I admire and love.
4. Move The Body: Move more than you sit. Notice I didn’t say exercise. Just flat our move more than you sit. Crawl, squat, stand, hop on one foot, garden, or wrestle with your kids. It doesn’t have to be fancy you just have to move.
5. Exercise: Exercise at least 3X week. This simply means increasing the intensity of your movement. This can be running, walking, biking, or playing basketball. But more importantly, do an exercise you enjoy doing. If you don’t like running, don’t run. If you like riding your bike, then ride your bike. If you like walking then walk. Also, when you exercise, make sure you take enough time off to recover. Pushing your body every day is just as unhealthy as not exercising.
To win a gold medal in your health you have to be consistent. To be consistent you have to keep it simple and master the basics.