Introduction: Optimize Your Health
As a gym director, I meet individuals at every stage of their fitness journey—from beginners who have never trained before to athletes with collegiate sports experience. This diversity in “fitness seasons” presents unique challenges and opportunities. In 2024, I dedicated my time to finding the “through lines” among our clients to simplify our approach and maximize impact.
Two Main Fitness Groups We Serve:
- Beginners: Those who need to start moving and build consistency.
- Intermediate/Advanced: Individuals who are already consistent but need to address specific weak points in their system.
At our gym, we focus on the 7 Key Components of Health Optimization:
- Daily Movement
- Full Body Strength
- Cardiovascular Health
- Nutrition (Quantity and Quality)
- Sleep (Quantity and Quality)
- Stress Management
- Hydration
In this article, I share three of the most impactful strategies to help you optimize your health—especially if you’re already training consistently.
A Word for Beginners: Taking the First Step
If you’re not moving yet, know that getting started is challenging, but the benefits are life-changing. Instead of convincing yourself why improving your health is important, imagine your future self:
- Write Down Your Goals: Spend 10 minutes listing what you’ll achieve when you’re healthier.
- Reflect on Missed Opportunities: Write down what you could do now if you had started 5 years ago.
As you progress, envision yourself as someone who is so consistent that you’re always looking for new ways to improve.
3 Fitness Tips For Health Optimization
1. Track Your Protein Intake for Maximum Muscle Gains
When training regularly, proper protein intake is essential. Aim to consume between 0.7-1 gram of protein per pound of bodyweight daily. For example, if you weigh 185 lbs, target 130-185 grams of protein each day.
How to Track Your Protein Intake:
- Monitor for 7 Days: Log your current protein consumption.
- Calculate Your Need: If you weigh 150 lbs and are consuming 95 grams daily, increase gradually to reach at least 0.7 grams per pound.
- Progressive Targets: Once you consistently hit your initial goal for 30 days, slowly raise your target to 0.85-0.9 grams per pound.
Why Focus on Protein Intake?
- Simplifies Macronutrient Tracking: Focus on one key nutrient.
- Prevents Deficiencies: The body does not store protein, making consistent intake crucial.
- Supports Continuous Training: Adequate protein helps you recover and get stronger with every workout.
2. Boost Your Nutrition with a Daily Multivitamin
A daily multivitamin is an essential, straightforward addition to your nutrition plan. Many people overlook this simple step due to confusing supplement advice.
Benefits of a Daily Multivitamin:
- Fills Nutritional Gaps: Helps ensure you get essential vitamins and minerals, especially on busy days.
- Enhances Energy & Mental Clarity: Supports overall well-being, even when your diet isn’t perfect.
- Improves Digestion & Appearance: Leads to better digestion and healthier hair and nails.
At Landing Health & Performance, we trust Thorne supplements. For more details, check out this video on why their supplements are a game changer.
Bonus Tip: Use the free Cronometer app to track your micronutrient intake over 5-7 days. It will help you pinpoint any deficiencies (like Vitamin D) so you can adjust your supplement strategy accordingly.
3. Incorporate 90-150 Minutes of Low-Intensity Movement Each Week
Step counts have gained popularity thanks to devices like the Apple Watch. However, true movement is more than just steps—it’s about enjoying physical activity that benefits your body and mind.
How to Add Low-Intensity Movement:
- Choose Activities You Enjoy: Whether it’s biking, hiking, walking, swimming, or using a stair stepper, pick something that feels like fun, not another chore.
- Aim for 90-150 Minutes Weekly: Light to moderate activity that leaves you energized rather than exhausted.
- Engage with Others: Bonus points if you can share the activity with someone you care about—making it a social event too.
Increasing daily low-intensity movement improves heart health, brain function, joint comfort, digestion, and blood pressure. Find the activity that fits into your lifestyle and make it a regular part of your week.
Final Thoughts: Consistency is Key
If you’re already training consistently, you’re on the right path! Keep these simple strategies in mind:
- Start Where You Are: Make 10% improvements to avoid feeling overwhelmed.
- Embrace Simplicity: Often, the best improvements are the simplest—tracking protein, taking a multivitamin, and increasing daily movement.
- Get Support: At Landing Health & Performance, we’re here to help. Accountability is often the missing piece to lasting health improvements.
Ready to Transform Your Health?
Book a call with us today and discover how our personalized coaching and fitness programs can help you achieve sustainable, long-term results.
P.S. Whether you’re a beginner or a seasoned athlete, you matter. Keep moving forward and take charge of your health journey today!