New Quarter, New Habits: Elevate Your Health with the 5 Factors of Health

As we step into a new quarter and new year, it’s the perfect opportunity to introduce fresh habits that can elevate your health and fitness journey. At our gym, we focus on the 5 Factors of Health: How we Eat, Move, Recover, Connect, and Think. Each quarter, we encourage members to adopt specific habits tailored to your current level, whether you’re a Beginner, Intermediate, or Advanced in your fitness journey. Let’s dive in!

Eat: Fueling Your Body Right

Beginner: Create and follow a weekly meal plan.
This foundational step can prevent decision fatigue and help you make healthier choices throughout the week. Aim to create your meal plan around eating "single ingredient" food as much as possible.

Intermediate: Track grams of protein per day for 2 weeks.
Knowing how much protein you consume can help you optimize your diet for muscle repair and recovery, supporting your fitness goals. Consider using an app or a simple notebook.

Advanced: Track macro balance and fiber intake for a month.
Understanding the balance of macronutrients (carbs, proteins, fats) and ensuring adequate fiber can help refine your diet for specific goals, whether weight loss, maintenance, or muscle gain.

Move: The Adequate Challenge

Beginner: Train (CrossFit) 3x per week.
Consistency is key to building strength and endurance. Commit to three sessions a week to create a routine that helps you improve your fitness.

Intermediate: Work on improving a weakness before or after training.
Identify a skill or movement where you struggle, whether it’s double-unders, pull-ups, or even a pain-point. Dedicate time to practice—this can lead to significant improvements over time.

Advanced: Add a 40-60 minute Zone 2 cardio training one day per week.
Incorporating steady-state cardio into your routine can enhance your aerobic capacity, aiding in recovery and overall performance without compromising strength training.

Recover: Prioritizing Sleep and Recovery

Beginner: Put your phone away 1 hour before bed.
Creating a technology-free zone can signal your body that it’s time to unwind, leading to better quality sleep and improved recovery.

Intermediate: Incorporate a stretching routine in the morning or evening.
Stretching can improve flexibility and can aide muscle recovery. Choose a simple routine focusing on major muscle groups and make it a daily habit.

Advanced: Practice an evening wind-down breathing protocol.
Incorporating deliberate breathing exercises can help reduce stress, enhance relaxation, and prepare your mind and body for restful sleep.

Connect: Building Meaningful Relationships

Beginner: Schedule time with your 2-5 “Inner Circle” monthly.
Investing time in close relationships fosters support and connection. Plan regular catch-ups, whether in-person or virtual, to strengthen these bonds.

Intermediate: Meet with a Coach or Mentor regularly.
Engaging regularly with a mentor or coach can provide accountability, guidance, and fresh perspectives, enhancing your personal and fitness journey.

Advanced: Be a Mentor or Coach.
Sharing your knowledge and experiences with others not only helps them grow but also reinforces your own learning and understanding of the subject.

Think: Cultivating a Growth Mindset

Beginner: Listen to podcasts on fitness, nutrition, and mindset.
Podcasts can be a great source of motivation and education. Find those that resonate with you to inspire and inform your journey.

Intermediate: Replace some TV/screen time with reading.
Reading offers a richer source of knowledge and creative inspiration. Choose books that encourage personal growth or delve deeper into fitness and nutrition.

Advanced: Learn and develop a new skill.
Challenge yourself to step outside your comfort zone. Whether it’s learning a new language, instrument, or a fitness-related skill, personal development fosters confidence and growth.

Conclusion

This quarter, I encourage you to challenge yourself with at least 1 new habit. Choose the ones that resonate most with your current journey, and remember that small, incremental changes can lead to significant improvements over time. Focus on progress, not perfection. Let’s embrace this new season of growth together, and as always, I’m here to support you every step of the way.

Here’s to a month of meaningful habits and positive change!

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And if this sounds good but seems overwhelming, we’re ready to help you start a healthy habit! Begin the discussion with your Free Intro!

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