I Can't Carry it For You...

 8/8/2025 #32

It's the job that's never started that takes longest to finish. - J.R.R. Tolkien

I hope you are happy, nerds, I have quoted Tolkien to try to motivate you. Last week I said, "don't stop," this week I say "START." (Assuming you haven't yet.) You have been here. You are reading some newsletters, learning a bit about fitness, doing a few things to be healthier, but haven't quite jumped in yet? You know what you must do, you are just afraid to do it. Next up I give you the basics. Do this for a few weeks and you are on the path to a great level of health and fitness. 


Fit Tip: Getting Started

1. Eat hearty, nutritious, filling meals a few times a day and just skip the snacks. Aim for 30-40 grams of protein per meal.

2. Eat your fruits and vegetables. You've heard it a thousand times since you were a kid and for good reason. You need these foods in your diet if you want a healthy body. It's not just the vitamins (don't justify skipping because you take a gummy vitamin or drink some juice.) They have fiber you need for healthy digestion and really fill you up without taking up much of your calorie budget for the day. If you don't like any fruits or vegetables, put your big boy pants on and learn to like them. Eat at least a piece of fruit per day and a fist size serving of some vegetable. Shoot, even potatoes count if they aren't in the form of chips or fries. You could boil em, mash em, stick em in a stew.

3. Drink water primarily, but zero-calorie beverages are ok too. Don't drink your calories.

4. Walk everyday. Get a 30 minute walk or several 10 minute walks. Attaching a 10 minute walk after each meal is a great habit.

5. Get 7-8 hours of quality sleep. 

That's it. This is your starting point. Master this first. You can move past all the uncertainties you have surrounding fitness by just getting to work. When you put in some effort, you improve. You get better and better and build the confidence you need to do more. All we have to decide is what to do with the time that is given us.

If this seems contradictory to my own advise or less than optimal, remember this is just a starting point I am recommending to those who have not really started yet. Once these 5 steps have been accomplished add in a little more fruits and veggies and some weights. Try doing 1-3 strength training workouts per week. This might be as simple as a few sets of bodyweight squats and pushups in your living room. Still counts.  


August Challenge: Hip Mobility

We all sit too much and it's hard to avoid. Let's wake those hips back up with 2 minutes a day dedicated to some mobility drills. This week let's try out the couch stretch. Couch Stretch video

Another great way to keep those hips awake is some daily squatting. Picking something up off the floor? Try squatting low next time. Need a quick desk break? Do a few squats. For a quick stretch at the desk try a seated 90/90 by crossing your ankle over one knee and leaning forward.



Win the weekend!


Brad


Durable Dad Training


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