FREE DISCOVERY SESSION
Let's work together to get things back on the right track. Let's talk and get to know each other more :)
No More Stressing Over 'What's For Lunch/Dinner?' Meal Prep Guide
It’s my brand-new Meal Prep Guide, and it outlines practical tips for making sure you always have a healthy meal ready when you need one. The best part is…. it doesn’t involve eating chicken and broccoli out of plastic containers!
Instead, it’s all about how to plan and prep your meals without disrupting your entire routine (i.e., meal prep for “real” people living real, busy lives!).Your new Meal Prep Guide includes delicious recipe that you can make-ahead to save yourself a ton of time!
You asked for it, you've got it!
I have a list of 5 ways you can boost the your overall health and wellness ... STARTING TODAY.
By "boost" I mean notice changes in your stamina, energy, strength, and overall wellness. This can help with your sleep, heart health, and even immune system and so much more!
Before I get into the tips, I want you to remember one thing that will help you drive all of those positive results - YOU
YOU ARE AN EVERYDAY ATHLETE in training, no matter how young or old you are, or current fitness or activity level.
You are in training to live your life. Having a stronger, healthier, and feeling fitter body (and mind) that can help you make the MOST of every single day is something worth fighting for!
#1 - Set Your Priorities
In other words - Get excited about a goal! Want to be able to climb the stairs with more ease? Learn a new recipe or 2 or 3? Add a few more repetitions into your workouts? Add distance to your golf drive?
As adults, we often write off those goals as silly or frivolous. They aren't! They can add a fun factor to your routine (and also a clear purpose).
#2 - Have A Plan
Now that you have a priority, create an intentional program - and make sure to include the RIGHT kinds of activities to hit your health and wellness goals.
For example, if you want to be able to do more push-ups, doing cardio exercise 3 days a week won't help you with that. But building your strength (especially core and upper body) will.
#3 - Periodize For Progress
This is related to creating a plan ... it is making sure your routine grows and changes as you feel stronger and healthier, have more energy and stamina. Trainers call this "periodization."
If you always do the same exercises the same way, you will eventually plateau. So it is also good to have periodization if you are doing rehab exercises too.
Your activities should challenge you just enough to move you closer to your health and wellness goals, but not so much that you feel drained, overly sore, or get injured (this also applies to any rehab exercises if you are doing any!)
#4 - Eat To Support Your Goal
First, make sure you are eating with high quality nutrition, filled with nutrient-dense foods in the right portions for your activity level.
Then, come up with a snack strategy to refuel right after your activity. Aim for a carb-protein mini-meal to give your muscles a jumpstart on recovery.
#5 - Reset, Recovery, & Rest
Your activity may create stress in your body (good stress, but it is still stress).
That's why it's so important to give yourself time to reset, recover, and rest afterward. (p.s. this also applies to rehab appointments - try to not book one practitioner after the other, allow time for the treatment to do its work)
Not only will it help you get the best results from the activities (and therapy appointments) you had, but it helps your body (and mind) get ready for your NEXT session.
On a practical level, it is suggested to take 24-48 hours between exercise sessions to let you muscles repair and rebuild, from a workout perspective.
It also means getting 7-9 hours of quality sleep every night so your body (and mind) can do work for restoring your immune function, work at balancing hormones, and remove cellular waste.
So there you have it!
These 5 tips will help you take your activities to the NEXT LEVEL and help you hit your health and wellness goals faster.
If you are looking for a proven plan to reach your goals, we are here for you.
Our 21 Day Health Habits coaching program can help (and finish summer strong!)
We have a proven plan to help you if ..
Want to know more? Contact me, with our contact page.
Committed to your health,
Francois, MES, CES, CLT, CBT
CEO & Chief Medical Exercise Specialist
FIRST TIME WORKING WITH US?
Schedule a FREE "Get Your Health Back" Coaching Session (Valued at $150) to Get Started..
GET IN TOUCH
GET THE e-BOOK
..💡❓How many times a week do you ask yourself, “What’s for lunch?” (or dinner, or breakfast?)
👉🏽If that’s a familiar question, you need to check out my brand new Meal Prep Guide! I made it for busy people just like you. It’s all about how to make a custom meal prep plan that works for your unique needs.
⤵️⤵️⤵️You can order your copy of the Meal Prep Guide for FREE right now!!
Terms & Conditions
Copyright the OPC & Heroic 2021