Yo what’s up guys, it’s Coach Nate here and today I’m going to talk about 4 ways you can transform your body, health, and lifestyle so you can do the things you love with the people you love in 2024. So you can be healthy, strong, and fit so you have the energy the do and be and have all that God has called you to.
So what are the 4 things you need to do in 2024 to make it your best year yet?
- Strength Training
- Nutrition
- Walking
- Accountability
Strength Training
Strength Training is hands down the best use of your time in the gym. The fastest way to change your body. How it looks, feels, performs, and your health. So if you want results this year, get in the gym.
Now the cool thing about Strength Training is because it’s SO effective at delivering results, you really only need to workout 2x per week. Now there are plenty of benefits and reasons to Strength Train 3+ days per week. In fact I’ve worked out 3+ days for most of the last decade. BUT I see the vast majority of clients getting amazing results with just 2 days per week.
So unless you just really love strength training, you’re trying to get crazy strong/muscular, or something like that…2 days per week is all you need.
Certainly that’s all the every day man or woman needs who’s looking to get lean, strong, and healthy.
When Strength Training you’ll want to do either 2 full-body workouts per week or one upper body and one lower body workout. Stick to mostly your big components like squats, deadlifts, rows, shoulder presses, etc. Then finish your workouts with some arms, abs, shoulders, etc. if you’re into that kind of thing!
If you want to work with a Personal Trainer so you never have to wonder if you’re doing the right thing in the gym, we’d love to work with you! Just click here and fill out the form.
Nutrition
Everybody knows nutrition is super important for health, fat loss, and energy. Things everybody wants!
The problem is there is so much conflicting nutrition advice out there. And often the good advice just sounds so dang difficult to implement it into our busy lives.
Now I have my own opinions on what nutrition ideally SHOULD look like. But I’ll spare you that soapbox.
My guess is, if you’re anything like all the clients we work with, you have a few bad habits you know you should/could fix. Start with those.
Or as a well-known Strength Coach, who has been in the industry since before I was born, likes to say- “Eat like an adult.”
That advice likely won’t solve all your nutrition woes. But it’ll fix the vast majority of them.
And to leave you with a little more specific advice, try this:
- Eat Mostly Real Food (Single ingredient food. Ya know…NOT Oreos)
- Eat a fist-size, or larger, of protein at every meal
Walking
Wow, I love walking. It’s seriously so amazing. It’s enjoyable and SO good for us. Our physical health. Mental health. Spiritual health.
Get out in the sunshine and go for a walk. The fresh air in your lungs. The light movement of your body. It’s a game changer.
Want to get healthier? Walk more.
Want to lose fat? Walk more.
Want to get rid of stress? Walk more.
Want to come up with your next life-changing idea? Walk more!
In fact, I dreamed up the future of Steel that I’m living RIGHT NOW in my mind on my lunch-time walks during PT school 8 years ago. Pretty cool huh?
When it comes to recommendations for walking, the rule is pretty much the more the better.
10,000 step per day is the go-to advice. But why?
I’ve heard it’s because some dude wanted to sell more of his fitness trackers. From one marketing guy to another…respect.
But between you and me, you can throw that advice out the window.
It’s been proven you will continue to get benefits walking well beyond 10k steps per day. So to you crazy walkers…keep going!!
But for the rest of us, I have some good news. The benefits of walking start at very low numbers.
So for the most sedentary of people, many of whom are our clients, I recommend aiming for 6,000 steps per day. You get a ton of benefits and it’s doable for 97% (I made this statistic up lol…please don’t ask for resources. You’re talking to him! Or reading him….anyways, I digress) of the population.
For those of you that really can’t do 6,000 steps per day, and you better have a good reason if that’s you, aim for 4,000. I know you can do it. Like seriously you can do it. No excuses.
With your walking goal (and all your goals for that matter) choose one you know you’ll consistently hit. Consistency is what changes your life. Not the random day of 20,000 steps surrounded by days of only getting in 2,000 steps.
Accountability
This is like that really pretty bow that goes on Christmas and Birthday presents that I have NO EARTHLY IDEA how to tie.
Good thing this is just a metaphor. Because I’m REALLY good at holding clients accountable. So is the rest of my team.
You see it’s the Strength Training, Nutrition, and Walking that’s going to change your life. That’s the work. Workthat gets results.
But it’s the Accountability that ensures your plan is optimized for you, and that you actually work the plan.
Working somewhat consistently at a decent plan will get you pretty good results.
But working consistently at a customized plan for you will get you insanely great results.
That’s just how it goes!
It’s why all the best performers in any arena and category have a coach. Or multiple coaches.
Coaches ensure you have the best plan, put forth your best effort, and thus get the best results.
If you’re ready to change your life in 2024, you must Strength Train, have Good Nutrition, Walk Daily, and have Accountability.
