5 Ways to Boost Your Health

5 Ways to Boost Your Health

5 Ways to Boost Your Health

  • by Karl MacPhee
  • January 31, 2019

"Life is a sea of vibrant colour...dive in!"

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5 Simple Steps To Get The Most Out Of Your Fitness Routine:

1: Clean up your nutrition:

When it comes to nutrition, worry less about the small things and perfect the big things. In other words, don’t skip the salad because it has some dressing on it. Eat more whole foods and time your meals well. Don’t waste your energy worrying about calories or grams. In the end, if you are eating the right amount of quality food, the rest will take care of itself.

2. Make Low Level Activity a Habit:

2-3 hours a week is nothing when compared to your the 168 hours a week you are granted. It’s great that you are taking the time to improve your fitness, however, if you are sedentary for the remainder of the week, you are not moving in the right direction. As human animals, it’s in our DNA to move. When we move our physiology works for us rather than against us, so doing the simple things such as walking, yard work, cleaning the house, and dancing all make an impact.

3. Work on your mobility & stability:

There’s a reason why the high performers are rarely injured, have great range of motion and continuously increase their strength. When you are stable through the core, you move more efficiently and can generate more force. Do regular mobility drills at the gym (by showing up 10-15 minutes before class) at home and at the office. Get a lacrosse ball, a band and a roller and make sure that you include mobility work into your daily routine. Do dead bugs, wall slides and planks every day. Stretch the muscles that are tight. 5 minutes every day adds up to 35 minutes a week, 140 minutes a month, or 30 hours of stability/mobility every year.

4. Work on Your Weaknesses:

It’s rare to see people who love to work on the things they suck at, however, this is the person you are likely asking for help. Just like the mobility/stability work, it only takes a few minutes a day to make a significant improvement to something you are struggling with. Doing 10 sets of 5 push-ups throughout the day adds up to 18,350 push ups a year. Choose one exercise a month and do 30 reps each day, you will most certainly improve.

5: Decrease Your Stress:

All of the above are important, however if you are up all night, stressed all day and have self defeating beliefs, you will continue to struggle with your health. Clean up your sleep habits by creating a sleep routine, sleep in a dark room with no distractions and keep to the same schedule. Work on eliminating stressors in your life such as relationships stress, nutritional stress and work stress. Lastly, if you don’t believe in yourself, you will not succeed. Read books, attend seminars and surround yourself with like minded people. If you want to be a millionaire, surround yourself with millionaires.

These tips are basic, and will have varied results from person to person, however, they are also simple. Make a plan to focus on one habit for two to three weeks. Once you make that habit a routine, add in another and continue until you are able to integrate all of them into your daily routine. You will be amazed at the results.

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Karl MacPhee

Karl MacPhee

Karl MacPhee provides the highest quality nutrition, fitness and lifestyle coaching that inspires and guides you to live your best life, full of wonder, growth and adventure. Karl is based in Edmonton, AB, however, his online coaching clients come from all corners of the globe.

With a background in personal fitness, habit-based nutrition and co-active life coaching, he takes a holistic approach to your health and wellness. As your guide, he will co-actively support you, teach you and encourage you on each step of your journey.

Karl knows it’s about more than the adventure and there are many lessons along the journey.


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