Power and Glory Fitness offers a comprehensive exercise program geared towards individuals seeking real change in their lives. The one-hour a day you spend in our gym working out only cracks the surface of possible changes to your body.
We’ve narrowed down our focus into four key areas you should focus on to optimize your health and wellness. Seem daunting to attack all four of these at once? Don’t despair, improving just one element at a time will yield results, and you’ll be battling with optimizing all of the them for the rest of your life – the key is identifying when areas fall off track and making plans and taking action to get back on course:
Ample sleep is critical, especially for active people (which should be you). Make an active effort to achieve 7-9 hours of QUALITY sleep every night. Sleep should be in a cool, completely dark room, with distractions like phone notifications turned off if possible. Practice active sleep preparation – no screens an hour before bed, no alcohol two hours before bed, no stress inducing activities an hour before bed. Action item – log your sleep each day and note when you go below your comfortable threshold (e.g. I need 8 hours a night, I make a note whenever I get less than 8 hours).
Get outside and enjoy yourself regularly! If you follow an effective fitness program, there’s no need to be in the gym 2 hours a day, 7 days a week. Go for light jogs, long walks, leisurely cycling. Walk up the stairs at work instead of taking the elevator, ride your bike to dinner instead of driving, go through relaxed yoga postures while you’re watching TV. Action item – substitute one sedentary task per day with an active task, and get outside for casual activity at least 20 minutes a day (walking counts).
Our bodies are built for vigorous activity. Without it we lose bone density, lose durability, get injured more easily. We love our type of workouts because they are effective group fitness programs that motivate you and eliminate boredom in your workouts, however you don’t have to do what we do though. Find some workouts to do at home or at your do-it-yourself gym, join a bootcamp, or join your local CrossFit gym, whatever works for your lifestyle. We recommend 3-5 days a week of 10-30 minutes of intense activity – movements and combinations of movements that tax the body as a system and provide regular heart-rate spikes. Heavy lifting is important as well, so if you don’t know how to lift find someone to teach you the basics – squatting, pressing, and deadlifting. Action item – participate in a vigorous activity 3-5 days a week for 10-30 minutes. Lift something heavy at least once a week.
Nutrition is possibly the most critical element to a healthy lifestyle, as such we want you to focus on quality nutrition to fuel your activity and also improve your body composition. 90% of the time, eat only unprocessed meats, vegetables, fruits, nuts and seeds, and starches. Focus on quality of ingredients at all times, and don’t beat yourself up during the 10% when you eat less than optimal foods.
What to eat:
- Lean meats and seafood from high quality sources – Aim for .7 grams X bodyweight in protein each day (e.g. a 150lb person needs at least 105 grams of protein each day). Supplementing with high quality protein supplements is acceptable.
- Vegetables – As much non-starchy vegetables as possible, at least one large serving per meal. Learn a few ways to cook vegetables so they taste good, don’t be afraid to cook them with high-quality oils.
- Fruits – Eat as much fruit as you like. If one of your goals is fat loss, moderate your fruit intake to three servings per day.
- Starches – Eat moderate amounts of starches to fuel your activity. Rice, potatoes, sweet potatoes, should be the staple of your starch intake. Eliminate bread and other grains with gluten for a few weeks to see how gluten affects your body when you reintroduce it. Aim for .7 grams x bodyweight in total carbohydrates each day.
- Nuts & Seeds – Eat moderate amounts of nuts and seeds. Careful
- Oils & Fats – Use moderate amounts of oils to cook your food with, from high quality sources. Good options are EVOO and coconut oil.
- Dairy – You may want to consider eliminating dairy from your diet for a few weeks, reintroduce it to determine how dairy affects you.
What to avoid (remember we’re talking 90% of the time – if you have a few drinks or desserts a week everything’s going to be ok):
- Sugar – cane sugar, high-fructose corn syrup, agave nectar, splenda, etc.
- Processed foods – Any food item with ingredients you can’t understand.
- Bread and grains with gluten – eliminating gluten will allow you to determine how it affects you when you reintroduce it.
- Dairy – Not everyone needs to remove dairy. If you’ve never removed dairy from your diet for a significant amount of time we recommend removing it and then reintroducing it to see how it affects you.
- Alcohol – Alcohol is fine IN MODERATION.
Action item – Log your food intake for two weeks so you learn EXACTLY what you’re eating. Use a common logging tool like www.myfitnesspal.com or another of the many trackers available online.