Updated: Nov 14, 2019
The 4 Pillars Of Health
When creating a healthy lifestyle we feel that there are 4 main pillars to consider: Mindset, Nutrition, Training and Recovery.
Pillar 1: MINDSET
Believe in yourself and you are half way there.
Everything we do comes down to mindset, it can be our biggest supporter and also our most limiting factor to success.
What we have seen in the fitness industry is that focusing on a few key things and staying the path can help make massive shifts towards your goals and the lifestyle you choose.
Here are a few tips you can follow:
Tip 1 for Mindset -
Change your environment to win, whether it be to pay for a service through a PT or a gym, to join a sports team or social group. Being surrounded by people in the same frame of mind will set you up for success.
Tip 2 for Mindset -
If you focus on results, nothing will change. If you focus on change, you will get results. It takes on average 60 days to create a habit towards change, so focus on making small changes weekly until it becomes habit, your results will reflect these changes.
Bonus Tip -
Be grateful for every moment you can, focusing on what you are grateful for can make any problem big or small, seem insignificant.
Pillar 2: NUTRITION
Eat to fuel and to nourish your body, not to starve it.
With so many diets out there it's hard to know what's right or wrong. In a way there are no right or wrongs as what ever you do whether it be 'good' or 'bad' will teach you something, this is all a part of learning and everything happens for a reason.
The main thing to know is that everyone has a story about nutrition, we grow up watching our parents go through it, we've seen things on social media or followed a plan of eating next to nothing and plateaued.
We need to let go of our story to move forward. We need to let go of our relationship with nutrition, believe in our bodies and eat well, not abuse it with food that doesn't serve us.
Some more tips to help you on your journey with Nutrition:
Tip 1 for Nutrition -
Let go of what you think you know and move on as what's worked in the past won't necessarily work now. Invest in guidance from someone who has studied this area, who knows what they are talking about, there is no better investment than the investment in self.
Bonus Tip -
Drink plenty of water and eat plenty of fibre. Make small changes weekly and enjoy the journey.
Pillar 3: TRAINING
The third and most abused out of the 4 is Training.
People feel that if they train hard they can then reward themselves with food, that if they go hard during the week then they don't have to worry as much over the weekend, or my favourite: "I need to train to undo the weekend" (your body is much smarter than that).
Training plays an important part in contributing to your health, it's been proven to strengthen your body and make it more resilient. It's also been proven to be addictive due to the release of endorphins afterwards.
Tip 1 for Training -
What ever training you do, as long as you are moving, getting stronger, enjoying what you are doing and are surrounded by those who are doing it too, then your results will speak for themselves.
Tip 2 for Training -
If you are new to training, take small steps. Start off with 3 days a week for the first fortnight, add a day each fortnight until you find something that works. Don't be scared to try something new and definitely find something you love to do.
Pillar 4: RECOVERY
This is the most under utilised of them all.
Believe it or not the most affective and best training plans in the world ensure you have plenty of rest.
There is no point in going hard everyday, week in and week out just to reach your goals quicker if you aren't giving the same time and attention to rest. Recovery is where most of the gains come.
Tip 1 for Recovery -
Listen to your body, just because it's sore it doesn't necessarily mean you need a rest.
The following are some good points to follow to ensure that you are optimising your recovery:
- If you are strength training, drop the weight back and increase the reps every 3-8 weeks, more towards 3 for the more experienced and heavier trainers, more towards 8 for those who are relatively new to training that aren't yet training too heavy (aka de-load). A de-load week gives your nervous system a rest and can prevent it from crashing;
- If you feel you are suddenly coming down with the flu, if you are feeling run down this is a good sign that you need a rest;
- If you feel you can't lift as much one week and you are struggling with everything you do, rest;
- Sometimes it's to late and you missed your chance to rest so you end up injuring yourself and taking a forced rest.
The take home message is this:
Where ever you are, what every you are currently doing. Is it working? If so, awesome stay with it until you plateau.
If it's not working for you then implement some of the things suggested in this blog. It's a small price to pay now by making changes, but can make a huge difference down the track.
Thanks for reading,