We’ve all been there,
• Dropping some weight through highly restrictive measures only to find we gain it back once the diet
is over.
• Trying keto only to find it unsustainable (but bread?)
• Training as much as possible only to find you’re not progressing and your tired AF.
• Spending the week restricting food intake, only to blow out on the weekends, leaving us feeling
guilty and unsuccessful.
Here at Well…Basically we want to make your fitness journey as easy as possible, sometimes doing
too much too fast can lead to us becoming overwhelmed, overworked and overtired.
The key to long-term success is adding habits in, as opposed to taking things away.
As we get consistent with these newly formed habits we can add new ones, creating a lifestyle
change that can benefit us long-term.
Here’s a list of habits that can be added one at a time to get that fitness journey started in a
manageable way.
Water
Often overlooked, having sufficient water throughout the day can have a huge impact! Great for
your skin, organs, cognitive performance (that means your brain working) and energy levels. This
one is a super easy one to measure; drink enough so that your pee is clear throughout the day.
Try having a big bottle of water (start at 2L if you’re not a big water drinker) and make that your goal
for each day! You’ll notice you pee a lot more, but that means more toilet breaks, which means
more scrolling in the bathroom at the office. A win-win really.
Vegetables
Our plant friends are excellent sources of fibre and micronutrients; they also do a great job at
keeping us full! Try adding a handful of non-starchy vegetables (broccoli, asparagus, spinach,
mushrooms, cabbage, zucchini, and capsicum to name a few) to your main meals. If you don’t like
them, make em taste good! Cook them well and add yummy flavours, butte/oil, seasoning and garlic
are your flavour weapons!
They can also be easily snuck in to meals you’re already cooking! Drop some spinach into your
omelette, add some mushies to your pasta sauce, drop some sliced capsicum onto that homemade
pizza.
Activity (Outside of the Gym)
Movement is great for both our minds & bodies. There are some small things you can do to get that
bod moving a little bit more. Things like getting off your bus/train a stop early on the way to work to
get a few more steps in. Taking the stairs instead of the lift/escalator. There are no rules, just get
outside and get a little bit of sun (not too much!) and enjoy your surroundings.
Protein
Adding protein to your meals is a great way to keep you fuller for longer and recover from those
sessions at the gym you might be doing. Try having a palm size serving at each meal (just the palm,
not the fingers). This can come from fish, eggs, lentils, beef, chicken, dairy, tofu/tempeh, the list
goes on!
You can also add some protein to your snacks, protein shakes are great as well as Greek yoghurt
with a bit of fruit!
If we want to get technical somewhere between 1.3 & 2 grams per kilo of bodyweight is a great
place to start, particularly if you’re strength training!
Resistance Training
Great for adding muscle tissue, improving strength for everyday activity, strength as you age,
preventing injury, and improving your movement overall. Remember bodyweight exercise counts
too, not just weights! Remember to start slow, 1-2 sessions per week are a great place to start and
always remember: Focus on how you’re moving to start with not how intensely.
Try adding these one at a time and see how you get on, once you’re consistent with one try adding
in another. If you want help with any of the above don’t be afraid to reach out to the boys!
Well…Basically, That’s it…
