The concept of sowing and reaping seems to be lost in our country today.
The Bible says in Galatians 6:7-9 “Be not deceived; God is not mocked: for whatsoever a man soweth, that shall he also reap.”
There seems to be a delusion out there that when we sow years and years of bad habits and neglect to our physical health, we can fix it in a few weeks or months.
Unfortunately, there are several charletans in the fitness industry who will tell you there’s a magic bullet and it’s not your fault…blah..blah..blah… just to get you to buy their magic bullet elixir or pill.
There is a saying that says lies comfort then kill and the truth hurts then heals.
So because I am a truth teller, I’m telling you that your first step is to take responsibility for your own health and fitness.
Take Responsibility for Your Health
Quit blaming your job, kids, spouse, age etc.
The hard truth is the body you have is the body you have earned by what you have or have not done.
The term stewardship comes to mind. A steward is someone who takes care of something.
I find it funny how people will meticulously care for their house, yard and cars but completely neglect their physical health and then wonder what happened.
- Do you think your car would hold up if you never got oil changes or changed the tires?
- What if you never replaced your furnace filters, softener salt or fixed broken things in your home?
- How about never mowing your lawn or watering it?
What would you expect to happen? It’s kind of obvious isn’t it?
So why would we expect different if we never exercise, eat processed foods, and don’t get any sleep?
The good news is this: it doesn’t matter your age, genetics, or what issues you may have now. You can change them.
- I’ve seen a wheelchair bound woman get strong enough to walk a 5K
- I’ve seen a 68 year old man get himself to be in better shape at 85 then he was at 68
- I’ve seen my own dad go from walking with a walker to hiking the Black Hills on a hunting trip in a matter of months
My question is this: where do you think you will be 1, 3, or 5 years from now if you aren’t taking care of yourself now and you do nothing?
Without regular maintenance and care, your physical health will fail you sooner than later.
I encourage to take action rather than waiting until that happens. By then it might be TOO LATE.
So enough preaching. Here are 3 practical steps to take better care of yourself in regards to exercise.
Top 3 Exercise Tips for Better Health
1. Strength training 2x/week minimum – This is the fountain of youth! Muscle is metabolic, fat is not. So the more muscle you have, the higher your metabolism. Without proper nutrition and strength training, we will lose 5 pounds every 5 years. This kills metabolism. Plus, muscle is like armor for the joints and it keeps our nervous system efficient. This means it coordinates muscles and joints for more efficient movement, which helps us stay strong and prevents injuries for things we may do outside of the gym like yard work or carrying kids.
2. Cardiovascular training 2-3x/week – Shorter, high intensity work will drive up fat burning hormones and crank metabolism, not just during, but after the workout. The good news is if you work hard and do some interval work where you “sprint” and recover, you will train both your aerobic and anaerobic systems. A good way to get the best of both worlds is to start with some high intensity work for 5-15 minutes followed by 15-30 minutes of moderate cardio activity. This helps burn off fatty acids in the bloodstream that are left over from the high intensity work.
3. Work on your flexibility/mobility at least 5x/week – Most jobs require a lot of sitting. This shortens muscles and compresses joints which creates tightness and weakness throughout the entire body. Before you exercise or do active things, perform an active dynamic warm up to loosen muscles and mobilize joints so your body performs well to the tasks at hand and you are firing on all cylinders when you stress your body.
These are really 3 steps to have a COMPLETE fitness regimen. Without all three you will be limited in how far you go in your fitness. What good does it do to be really strong but so inflexible you can’t bend over to tie your shoes? Or be able to run 10 miles but are so weak you cannot even lift 50 pounds without straining?
A little work goes a long way.
Stay tuned for part two of this email next week. We will focus on nutrition and lifestyle.
Dedicated to your results!
Need Accountability? We Can Help!
P.S. We are launching a special Facebook coaching group called “Get Fit With Erik” on June 1st. We will be featuring a habit of the month plus a weekly exercise plan as well as accountability check ins. You can join it now by clicking here.