To achieve our goals, it is imperative to create sustainable daily habits.
What we do in the gym is important, but if we want to become the healthiest version of ourselves, we must utilize the other 23 hours of our day.
Progress will be slow if we get after it in the gym but neglect our sleep, nutrition, and stress levels. We are faced with so many little choices throughout the day, and making the effort to make ones that support our health will only benefit us in the long run.
Daily Habits: Nutrition
You may have heard it a hundred times, but we can not hope to be the fittest or healthiest version of ourselves if our nutrition is lacking.
Nutrition isn’t just about choosing clean foods, it is also about fueling your body to perform. You will see more results when you give your body what it needs to push for those higher strength numbers or be more intentional in the gym.
If your goal is weight loss, prioritize eating before and after a workout. Having even a little snack before you come to the gym will help you approach the session with more intensity, which will aid in your weight loss journey. After your workout, eat a balanced meal with protein and healthy carbs or fats.
So often, we will go into an all-or-nothing mentality – finding an extreme diet that gives ‘quick’ results and overcommitting to the days we go to the gym. While it all may work out initially, these drastic changes will not be sustainable.
Instead, look at your nutrition in the long run. Realize that any notable change will take time, and it is that time that will make it all worth it. Focus on making healthy choices. If you know coming to the gym three times a week (versus six) will be more sustainable, then come three times.
When chasing our health and fitness goals, everyone will be different. The meal plan that works for your friend may not work for you. So, experiment and find something you know you can stick with. If you need guidance, you can check out our nutrition coaching.
Daily Habits: Sleep
In this day and age, sleep can often fall by the wayside. We all have that part of us that is prided when able to get through the day on little to no sleep. In a busy world, sleep is the first thing to go.
However, sleep is the number one best tool for our recovery.
We get drawn in by all the products and supplements out there promising to heal our body’s aches and pains. They advertise quick recovery and an increase in our performance.
We get distracted, yet we have the most valuable tool right at our disposal – sleep. It’s not as exciting. It’s simple, yet most do not utilize it efficiently.
Ideally, as adults, we should get 7 – 9 hours of sleep each night. There will be nights this is unattainable, and perhaps even periods where six hours is the best we can do, but should always try to maximize the time we have.
Much of the time, this can be achieved by setting an earlier bedtime. It’s challenging to do, and it becomes even more so with kids and a busy schedule. However, if you are serious about improving your mood, health, skin, and fitness, you can make a goal to set aside any distractions (such as phones and TV) and get to bed earlier each night.
Consistent sleep and wake times
There have been numerous studies that explore the benefits of consistent sleep and wakeup times:
- A study from Duke Health found that regular sleep patterns are crucial for heart and metabolic health among older adults.
- Research from Penn State University indicated that children with consistent bedtimes exhibited better control over their emotions and behavior under stress.
- A study published in BMC Public Health found that consistently sleeping between seven and eight hours per night increased the likelihood of healthy aging by 18.1%.
As a challenge, set yourself a 1 hour window where you go to sleep each night. Do the same with your wakeup time. You will find when you put more effort into getting decent levels of consistent sleep, you will make more progress toward your health and fitness goals – whatever they may be.
Daily habit: Minimizing Stress
We live in a busy world flooded with information, and it’s more than we can healthily process.
Our schedules are full, and we are bombarded with more when we open our phones. It gets easier and easier to feel overwhelmed, stressed, and anxious and spiral deep into a hole.
Stress can hinder our progress in our health and fitness goals, but as with anything, there is no secret to dissipating all the stress in your life.
There is no secret, but you can take steps to keep your mind healthy.
1: Minimize the time spent scrolling on your phone: Set timers on apps like Facebook and Instagram to keep you from scrolling. Set a day each week where you do not go on social media.
2: Take a moment to be still: take 5 minutes of the day. It could be when you wake up or when you get home. Sit in silence for just 5 minutes and focus on clearing your mind as much as possible.
3: Practice Gratitude: Whether it be with devotionals, journaling, meditation, or something else, set aside time in your day (or just 2-3 times a week) where you take stock of everything you are grateful for in life. We are wired to always want more and never be satisfied, so practicing gratitude can bring you more peace in life.
4: Realize that the hard things are building your life: We all have challenging days, weeks, months, and sometimes years. Many times, there is nothing to do but endure through these times. Still, practice gratitude and realize all the hardship is paving the way for blessings in the future.
5: Time time to recharge: Set aside a day each week where you let yourself catch up. If you can’t do this weekly, schedule a day (or a few days) each month where you have an open schedule to allow yourself time to reset. This helps to prevent burnout and reduce stress.
Consistency over perfection
Health and Fitness is a constant journey, but we can allow ourselves to continue making progress by developing better habits.
It is never about being perfect. Some days are busier than others. You will miss out on ‘daily’ tasks some days, but do not get discouraged. Consistency over time is always more valuable than perfection, so do what you can with each week, and you will see the payoffs.
If you want some accountability in the other 23 hours of your day, CrossFit Billings and will host a Grit to Greatness Challenge starting in March 2025! Reach out to Coach Annie for more information.
Sources and additional information:
Duke Health. (n.d.). It’s Not Just Kids – Even Adults Appear to Benefit from a Regular Bedtime. Retrieved from Duke Health.
Healthline. (n.d.). Should You Eat Before or After a Workout? Retrieved from Healthline.
Medical News Today. (n.d.). What to eat before a workout for optimal performance. Retrieved from Medical News Today.
Penn State University. (n.d.). Consistent Bedtime Linked to Better Child Emotion and Behavior Control. Retrieved from Penn State.
Verywell Health. (n.d.). This Sleep Pattern May Improve Your Chances of Healthy Aging by 18%, Study Finds. Retrieved from Verywell Health.
